Power/Rep Range/Shock: The Basics

**gopro** · 07-11-2005, 11:12 AM

Quote:

Originally Posted by ALIENEGYPT

Hey GoPro-

During my last Power week, I tweaked my elbow on Skull Crushers...Didn't feel it during the workout, but it stiffened up that night and I couldn't really lift my arm past parallel for a few days...I still feel a sharp twinge occasionally when I move my elbow laterally (away from my body) or when my arm is is bent 90 degrees and flexing my tricep...Still this is 90% better than the first week of the injury...I layed off tri work for six weeks, and tried to re-introduce the workout this week...Cable pushdowns hurt mildly, so I decided to see what the crushers would do...I dropped the weight from 90lbs. down to 40lbs. and just went for hi rep...The pain was just as bad as six weeks ago, but only during the exercise itself...I know you are not a doctor, and I am not asking for a diagnosis...I would just appreciate your input...Where should I go from here?...I don't want to bail on my tri workouts completely, but I know rest is the best option...Should I try continue other tri movements that don't hurt, or should I just lay off completely in hopes to return to the cable and skulls at a later date?...You are the best, thanks in advance...

You most probably have tendonitis in that elbow. My suggestions are the following:

-ICE the elbow after EVERY workout for about 20 minutes.
-Do triceps, but only with movements that don't cause too much pain.
-Use higher reps on tris for now.
-Use a more extensive warmup than usual.
-Use neophrene elbow wraps while training tris.
-Use VPX Glucosa Cream on it twice per day.

lux · 07-11-2005, 11:44 AM

Hey Gopro, i finally got myself back online and thought it would be great idea to register on here.I first read about your p/rr/s over at Tim Wescotts site, you may have seen a couple of pics and posts by me over there?
I've decided to go for a p/rr/p/rr cycle and just completed my first workout, definately challenging compared to previous workouts! The toughest part though was the rest times, any tips on how to get my mind refocused on these as for the past 15 months i've been training with rest times of no more than 60 secs and no less than 10 secs

Thats the reason i'm using p/rr/p/rr, my body just won't understand what the hell is going on!

My workouts are having to miss a couple of things at the moment due to a strained lower back muscle

I don't know if it was caused by my job, not warming up enough for my reverse pyramid routine, sloppy form or maybe even bedroom athletics

Almost back to normal now and itching to squat

One last thing for now, how have ectomorphs responded to this way of training?

I'll keep you posted on my progress over the next couple of months, i'm already starting to get addicted to the forums

**gopro** · 07-11-2005, 01:33 PM

Quote:

Originally Posted by lux

Hey Gopro, i finally got myself back online and thought it would be great idea to register on here.I first read about your p/rr/s over at Tim Wescotts site, you may have seen a couple of pics and posts by me over there?
I've decided to go for a p/rr/p/rr cycle and just completed my first workout, definately challenging compared to previous workouts! The toughest part though was the rest times, any tips on how to get my mind refocused on these as for the past 15 months i've been training with rest times of no more than 60 secs and no less than 10 secs

Thats the reason i'm using p/rr/p/rr, my body just won't understand what the hell is going on!

My workouts are having to miss a couple of things at the moment due to a strained lower back muscle

I don't know if it was caused by my job, not warming up enough for my reverse pyramid routine, sloppy form or maybe even bedroom athletics

Almost back to normal now and itching to squat

One last thing for now, how have ectomorphs responded to this way of training?

I'll keep you posted on my progress over the next couple of months, i'm already starting to get addicted to the forums

The rest periods are just a guideline, but it really is important to rest, especially during power week so that maximum poundages can be lifted on every set. Some people have better recuperative abilities than others, so you might be better off with 3-4 min rather than 4-5 min. Experiment.

Ectomorphs respond REALLY well, as I myself am a natural ectomorph!

NeedMuscleMass · 07-12-2005, 08:04 PM

I have a question on cheat laterals and the negatives. When I was performing the exercise I was having a hard time keeping the negatives at 3 seconds. Should I lower the weight or not worry about it?

**gopro** · 07-12-2005, 08:09 PM

Quote:

Originally Posted by NeedMuscleMass

I have a question on cheat laterals and the negatives. When I was performing the exercise I was having a hard time keeping the negatives at 3 seconds. Should I lower the weight or not worry about it?

For exercises such as this, the 3 second negative is not possible, so just do your best to control the decent.

ALIENEGYPT · 07-12-2005, 11:58 PM

Thanks for the tips GoPro!

NeedMuscleMass · 07-13-2005, 12:29 AM

Quote:

Originally Posted by gopro

For exercises such as this, the 3 second negative is not possible, so just do your best to control the decent.

Ok thats good to hear.

**gopro** · 07-13-2005, 07:50 AM

Quote:

Originally Posted by ALIENEGYPT

Thanks for the tips GoPro!

**gopro** · 07-13-2005, 07:51 AM

Quote:

Originally Posted by NeedMuscleMass

Ok thats good to hear.

biboy · 07-15-2005, 01:30 AM

Quote:

Originally Posted by patbuck

Thanks GoPro.
I did stiff leg dead lift yesterday, I loved it.
No back pain, I had to do it carefully though.
Looking forward to do rack deadlift on thursday.

I have a stupid question: what's the difference between a stiff leg dead lift and a rack deadlift?

chunky34 · 07-15-2005, 06:13 AM

Stiff is a deadlift done with legs almost straight, and rack deadlift is a partial deadlift done on a rack with safety pins set at knee level.

paul e · 07-20-2005, 10:12 AM

Quote:

Originally Posted by gopro

Well, we are primarily using deadlifts for the lower back, although its just an overall amazing total back builder. However, if you cannot do full deads, try rack deads. If these hurt you may have to try good mornings and/or regular hyperextensions.

Really though, you should try to at least do some light deadlifting and this will really strengthen the lower back. Over time you may be able to work up to going heavy with them.

Case in point. .When I started lifting just over half year ago, I had a bad lower back. Even standing bb curls would hurt it. So i never thought id be able to do DLs with anything heavier than the stupid bar! Lo and behold.. after doing DLs for just 4 mos, Im now dead lifing more than my own weight, and am able to do it Minus the support belt also! All signs of a bad back are totally gone like a bad distant memory. I convinced myself that many times, when people complain of a bad back, their problem really is a Week back! Weight training has done more for me than any other endeavor to remove all kinds of bodily aches and pains....

chunky34 · 07-21-2005, 07:01 AM

Totally agree with Paul e. My ex partner and I had the same problem when we 1st started (2-3 years back). And now, deadlift is a strong exercise for both of us, and no more back pains. Thanks bodybuilding

NeedMuscleMass · 07-21-2005, 05:08 PM

im currently doing a 4 day split: arms, back, legs, chest/shoulders..

Can I use p/rr/p/rr with a 3 day split: chest/tri/delt, legs, back/bi?

Rissole · 07-21-2005, 05:14 PM

Quote:

Originally Posted by NeedMuscleMass

im currently doing a 4 day split: arms, back, legs, chest/shoulders..

Can I use p/rr/p/rr with a 3 day split: chest/tri/delt, legs, back/bi?

Yes

Zinthar · 08-05-2005, 02:50 PM

What's the best split to use for P/RR/S for a beginning lifter? 2, 3, or 4?

Thanks.

**gopro** · 08-05-2005, 10:15 PM

Quote:

Originally Posted by Zinthar

What's the best split to use for P/RR/S for a beginning lifter? 2, 3, or 4?

Thanks.

3 day split and without shock week for the first 10 weeks. Just P/RR/P/RR etc.

adamf4i · 08-06-2005, 03:59 AM

im sorry if im slow but whats the split?

chunky34 · 08-06-2005, 05:09 AM

I think that you should choose whatever most fit you and your schedule. I like the following, but like i said, it is a personnal thing :
Monday : Back Biceps
Tuesday : Chest triceps
Thurs : quad, hams, calve, abs
fri : delts, traps

adamf4i · 08-06-2005, 05:12 AM

so whatis that like 2 daysplit

chunky34 · 08-06-2005, 05:14 AM

Quote:

Originally Posted by adamf4i

so whatis that like 2 daysplit

YOu could do a push pull split then if you want a 2 day split.

adamf4i · 08-06-2005, 05:29 AM

no no LOL im just tryin to figure out what the split stuff means?

i just do chest/delts mon
hams /quads/calves tues
off wed
thursday back
friday biceps triceps

and go from the power to rep range to shock then start over after 3 weeks thats what i do im just tryin to see what all the split stuff is you are all talkin bout

**gopro** · 08-07-2005, 03:34 PM

The "split" simply means how you choose to group your bodyparts each week and on what days.

ChrisROCK · 08-16-2005, 01:33 PM

Quote:

Originally Posted by cfs3

After a nearly three-month hiatus, I'm getting back to the Iron. I made an Excel 2000 spreadsheet to help me track my P/RR/S weights. It looks fairly useful so I've decided to share it with the group.

A few notes:

1. When you add and exercise to the list, add the exercise to the 2nd,3rd, and 4th tabs first and then add it to the Summary tab.

2. The colors on the exercises are arbitrary, feel free to change them.

3. On the shock tab, I've labeled the exercises Compound or Isolation based on the exercises that I have access to. Feel free to change them to the correct type.

4. There are many standard exercises that are not on the list. I don't have access to these, so I've left them off the list I use.

5. Lastly, if you have any ideas on how to improve this spreadsheet, let me know!

Uhhh, i'm thinking you attached the WRONG spreadsheet buddy???

DOMS · 08-16-2005, 02:48 PM

Quote:

Originally Posted by ChrisROCK

Uhhh, i'm thinking you attached the WRONG spreadsheet buddy???

Ohhhh...damn...

We'll, here's the right one.

**gopro** · 08-16-2005, 05:17 PM

Quote:

Originally Posted by cfs3

Ohhhh...damn...

We'll, here's the right one.

LOL, problem fixed! Thanks for this budy

07-11-2005, 11:44 AM	#872
lux Registered User Join Date: Jul 2005 Posts: 6	Hey Gopro, i finally got myself back online and thought it would be great idea to register on here.I first read about your p/rr/s over at Tim Wescotts site, you may have seen a couple of pics and posts by me over there? I've decided to go for a p/rr/p/rr cycle and just completed my first workout, definately challenging compared to previous workouts! The toughest part though was the rest times, any tips on how to get my mind refocused on these as for the past 15 months i've been training with rest times of no more than 60 secs and no less than 10 secs Thats the reason i'm using p/rr/p/rr, my body just won't understand what the hell is going on! My workouts are having to miss a couple of things at the moment due to a strained lower back muscle I don't know if it was caused by my job, not warming up enough for my reverse pyramid routine, sloppy form or maybe even bedroom athletics Almost back to normal now and itching to squat One last thing for now, how have ectomorphs responded to this way of training? I'll keep you posted on my progress over the next couple of months, i'm already starting to get addicted to the forums
lux Registered User Join Date: Jul 2005 Posts: 6

07-12-2005, 11:58 PM	#876
ALIENEGYPT In the studio... Join Date: Nov 2002 Location: Dallas Posts: 61 Photos: 1	Thanks for the tips GoPro!
	Currently Under Construction.

07-15-2005, 06:13 AM	#881
chunky34 Registered User Join Date: Dec 2004 Posts: 103	Stiff is a deadlift done with legs almost straight, and rack deadlift is a partial deadlift done on a rack with safety pins set at knee level.
chunky34 Registered User Join Date: Dec 2004 Posts: 103	God bless Use the discount code JFA999 for 5% discount on trueprotein.com orders.

07-21-2005, 07:01 AM	#883
chunky34 Registered User Join Date: Dec 2004 Posts: 103	Totally agree with Paul e. My ex partner and I had the same problem when we 1st started (2-3 years back). And now, deadlift is a strong exercise for both of us, and no more back pains. Thanks bodybuilding
chunky34 Registered User Join Date: Dec 2004 Posts: 103	God bless Use the discount code JFA999 for 5% discount on trueprotein.com orders.

08-05-2005, 02:50 PM	#886
Zinthar Registered User Join Date: Aug 2005 Posts: 77	What's the best split to use for P/RR/S for a beginning lifter? 2, 3, or 4? Thanks.
Zinthar Registered User Join Date: Aug 2005 Posts: 77

07-12-2005, 08:04 PM	#874
NeedMuscleMass Confused Join Date: Nov 2003 Location: Long Island Posts: 240	I have a question on cheat laterals and the negatives. When I was performing the exercise I was having a hard time keeping the negatives at 3 seconds. Should I lower the weight or not worry about it?

07-21-2005, 05:08 PM	#884
NeedMuscleMass Confused Join Date: Nov 2003 Location: Long Island Posts: 240	im currently doing a 4 day split: arms, back, legs, chest/shoulders.. Can I use p/rr/p/rr with a 3 day split: chest/tri/delt, legs, back/bi?

08-06-2005, 03:59 AM	#888
adamf4i Registered User Join Date: Dec 2004 Location: Kansas city,MO Posts: 41	im sorry if im slow but whats the split?

08-06-2005, 05:09 AM	#889
chunky34 Registered User Join Date: Dec 2004 Posts: 103	I think that you should choose whatever most fit you and your schedule. I like the following, but like i said, it is a personnal thing : Monday : Back Biceps Tuesday : Chest triceps Thurs : quad, hams, calve, abs fri : delts, traps
chunky34 Registered User Join Date: Dec 2004 Posts: 103	God bless Use the discount code JFA999 for 5% discount on trueprotein.com orders.

08-06-2005, 05:12 AM	#890
adamf4i Registered User Join Date: Dec 2004 Location: Kansas city,MO Posts: 41	so whatis that like 2 daysplit

08-06-2005, 05:29 AM	#892
adamf4i Registered User Join Date: Dec 2004 Location: Kansas city,MO Posts: 41	no no LOL im just tryin to figure out what the split stuff means? i just do chest/delts mon hams /quads/calves tues off wed thursday back friday biceps triceps and go from the power to rep range to shock then start over after 3 weeks thats what i do im just tryin to see what all the split stuff is you are all talkin bout

08-07-2005, 03:34 PM	#893
gopro NGA/IFPA Pro Bodybuilder Moderator Join Date: Jul 2001 Location: Ft. Lauderdale Florida Posts: 10,499	The "split" simply means how you choose to group your bodyparts each week and on what days.
	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.