Power/Rep Range/Shock: The Basics

ST240 · 08-18-2005, 02:45 PM

Quote:

Originally Posted by chunky34

3 seconds negative are done every single reps. Most of fibers are damaged during the negative part of the lift so it shouldn't be ignore.

Wow really?? i cant believe ive gone this entire time without knowing this...

Now that i think about it though my negatives prolly are around 3s anyway

**gopro** · 08-19-2005, 10:50 AM

Quote:

Originally Posted by ST240

Wow really?? i cant believe ive gone this entire time without knowing this...

Now that i think about it though my negatives prolly are around 3s anyway

Rep cadence:

POWER WEEK...3/0/X
REP RANGE WEEK...2/1/2
SHOCK WEEK...1/0/1

The first number represents the amount of seconds it should take to complete the eccentric (negative) contraction.

The second number represents the amount of seconds (if any) that you pause.

The third number represents the amount of seconds it should take to complete the concentric (positive) contraction.

** The "x" means explode with as much force as possible, thus pushing the weight as fast as you can.

adamf4i · 08-19-2005, 11:10 AM

couple things so on the shock week you dont rest just go into the next split workout there ..

and what was the differnt times you are sopposed to do the 3 /0/x which times do you do wich of those you knwo what i mean hopefully lol

bdmagnum · 08-20-2005, 08:36 AM

Hello to all,
It's been awhile since I've been here. Hope all is well. I've been doing P/RR/S for about a year and love the results. My wife has been going with me for about 3 or 4 months now. I will deploying soon and the wife would like a 3-day routine (hour a day at the most) while I'm gone. I am use to to the 4-day routine and am not sure what to do to convert it to a 3-day routine. Can anyone give good advice as to what to do?

Thanks in advance to any and all help.

**gopro** · 08-20-2005, 12:12 PM

Quote:

Originally Posted by adamf4i

couple things so on the shock week you dont rest just go into the next split workout there ..

and what was the differnt times you are sopposed to do the 3 /0/x which times do you do wich of those you knwo what i mean hopefully lol

On shock week you have supersets and dropsets. When you do a superset you take no rest in between to two exercises of the superset. However, you DO take a short rest before repeating the superset. So, if the superset is...

flyes/bench press...2 x 8-10 each

You do a set of flyes...no rest...set of bench press. Then you rest until you feel ready again to repeat the superset a second time.

As for you second question, I am not sure what you are asking.

**gopro** · 08-20-2005, 12:14 PM

Quote:

Originally Posted by bdmagnum

Hello to all,
It's been awhile since I've been here. Hope all is well. I've been doing P/RR/S for about a year and love the results. My wife has been going with me for about 3 or 4 months now. I will deploying soon and the wife would like a 3-day routine (hour a day at the most) while I'm gone. I am use to to the 4-day routine and am not sure what to do to convert it to a 3-day routine. Can anyone give good advice as to what to do?

Thanks in advance to any and all help.

Glad you like my program

My favorite 3-day split has always been...

Chest/Back/Abs

Quads/Hams/Calves

Delts/Bis/Tris

adamf4i · 08-20-2005, 12:38 PM

nvm on that part you summed that up thx alot!!

**gopro** · 08-21-2005, 09:53 PM

Quote:

Originally Posted by adamf4i

nvm on that part you summed that up thx alot!!

You are welcome!

lux · 08-22-2005, 09:30 AM

Hey gopro, for the first time in a while i'm actually growing! I decided to go for p/rr/s to begin with, due to the length of time i have been training. Starting the 7th week of 9 in half an hour and already planning my next cycle of p/rr/s.
I have noticed there are lots of variations that work well for people out there and its getting a little bewildering to work out the next plan of attack. As an ecto i read that p/p/rr/s would be a good idea? Are there any other variations worth having a look at for my body type? Bulking is the plan, start cutting in January as i'm getting married in St Lucia in March 2006 and want to lookas good as i can.

DOMS · 08-22-2005, 02:10 PM

Hey gopro, you mentioned a while back that you were going to publish a follow up article the one in the Ironman magazine, any idea when this may happen?

ccr_bballer33 · 08-22-2005, 06:36 PM

GP, just wanted to let you know ive noticed some great gains with p/rr/s such as over 30 pounds gained, and nearly 60-70lbs on bench. Not to mention strength in all other areas, today I did a shock week for Chest/Tris and im dying here trying to type this, and I have been using p/rr/s cycling it for some 2-3 months now. it never gets old. I thank you..

**gopro** · 08-23-2005, 02:17 PM

Quote:

Originally Posted by lux

Hey gopro, for the first time in a while i'm actually growing! I decided to go for p/rr/s to begin with, due to the length of time i have been training. Starting the 7th week of 9 in half an hour and already planning my next cycle of p/rr/s.
I have noticed there are lots of variations that work well for people out there and its getting a little bewildering to work out the next plan of attack. As an ecto i read that p/p/rr/s would be a good idea? Are there any other variations worth having a look at for my body type? Bulking is the plan, start cutting in January as i'm getting married in St Lucia in March 2006 and want to lookas good as i can.

I find that ectomorphs do a bit better with less frequent shock workouts. Try this for the next 9 weeks...

P/P/RR/S/P/RR/RR/S/P

**gopro** · 08-23-2005, 02:18 PM

Quote:

Originally Posted by cfs3

Hey gopro, you mentioned a while back that you were going to publish a follow up article the one in the Ironman magazine, any idea when this may happen?

I am planning on writing that one this week if all goes well. If not, next week. Then it will take a couple of months to come out.

**gopro** · 08-23-2005, 02:19 PM

Quote:

Originally Posted by ccr_bballer33

GP, just wanted to let you know ive noticed some great gains with p/rr/s such as over 30 pounds gained, and nearly 60-70lbs on bench. Not to mention strength in all other areas, today I did a shock week for Chest/Tris and im dying here trying to type this, and I have been using p/rr/s cycling it for some 2-3 months now. it never gets old. I thank you..

Thats so awesome! Thanks for the testimonial. I am so glad to see that you are doing so well and that you are enjoying my program. Please keep me updated!

Du · 08-23-2005, 03:08 PM

This rep-range week is somethin else.... man its tough.

ST240 · 08-24-2005, 08:48 PM

the RR is tough? I havent tried this regime yet but id say the shock week looks the roughest

**gopro** · 08-24-2005, 09:14 PM

Quote:

Originally Posted by du510

This rep-range week is somethin else.... man its tough.

Yeah, it really can be a killer!!

**gopro** · 08-24-2005, 09:14 PM

Quote:

Originally Posted by ST240

the RR is tough? I havent tried this regime yet but id say the shock week looks the roughest

I feel that SHOCK week IS the toughest, but many feel that RR is even harder.

DeadBolt · 08-24-2005, 11:02 PM

Quote:

Originally Posted by gopro

I feel that RR week IS the toughest, but many feel that RR is even harder.

Yea eric rr is tuff lol!

**gopro** · 08-25-2005, 11:45 AM

Quote:

Originally Posted by DeadBolt

Yea eric rr is tuff lol!

LOL...ooops, I messed up. See edited post above!

racoon02 · 08-31-2005, 07:57 AM

Shock is definatly the hardest for me!

P.S. P/RR/S saved my life!

Next step: Get GoPro to have my babies

**gopro** · 08-31-2005, 09:14 AM

Quote:

Originally Posted by racoon02

Shock is definatly the hardest for me!

P.S. P/RR/S saved my life!

Next step: Get GoPro to have my babies

Wow, it saved your life?! That might be the best testimonial yet!!

Hmmm...but you want ME to have YOUR babies?

DeadBolt · 08-31-2005, 11:00 AM

Quote:

Originally Posted by gopro

Wow, it saved your life?! That might be the best testimonial yet!!

Hmmm...but you want ME to have YOUR babies?

I think that would involve way to much extra bf for ya eric....you may want to think twice

I have to say RR was always the hardest for me....it kept the perfect intensity and it would just murder me! I can't wait till I can get back on it!!!

Quick question for ya eric. I am currently cutting pretty hard right now but in a few weeks I was thinking of going back to prrs. Currently I'm going keto so I was thinking when going back to prrs I would do something like this:

RR/S/P/P/RR/S/P/P/RR/S/P/P/RR/S

Just figured I'd start with a RR and Shock b/c I will be transitioning back into carbs so I don't want to jump right into Power. Plus I'm not going to crazy right now so jumping right into Power may be a bit much. I figure I'll add carbs in slowely over the 2 weeks then start upping them more for my bulk.

Hows that sounds...or would you recomend a different order and quantity of each?

**gopro** · 09-01-2005, 08:09 PM

Quote:

Originally Posted by DeadBolt

I think that would involve way to much extra bf for ya eric....you may want to think twice

I have to say RR was always the hardest for me....it kept the perfect intensity and it would just murder me! I can't wait till I can get back on it!!!

Quick question for ya eric. I am currently cutting pretty hard right now but in a few weeks I was thinking of going back to prrs. Currently I'm going keto so I was thinking when going back to prrs I would do something like this:

RR/S/P/P/RR/S/P/P/RR/S/P/P/RR/S

Just figured I'd start with a RR and Shock b/c I will be transitioning back into carbs so I don't want to jump right into Power. Plus I'm not going to crazy right now so jumping right into Power may be a bit much. I figure I'll add carbs in slowely over the 2 weeks then start upping them more for my bulk.

Hows that sounds...or would you recomend a different order and quantity of each?

I think your choice of order is good. You know where you are at right now and what type of training you need to transition back in, so stick with your game plan.

Du · 09-01-2005, 08:11 PM

Why no abs / calves / forearms?

08-20-2005, 08:36 AM	#904
bdmagnum Registered User Join Date: Jun 2004 Posts: 21	Hello to all, It's been awhile since I've been here. Hope all is well. I've been doing P/RR/S for about a year and love the results. My wife has been going with me for about 3 or 4 months now. I will deploying soon and the wife would like a 3-day routine (hour a day at the most) while I'm gone. I am use to to the 4-day routine and am not sure what to do to convert it to a 3-day routine. Can anyone give good advice as to what to do? Thanks in advance to any and all help.
bdmagnum Registered User Join Date: Jun 2004 Posts: 21

08-22-2005, 09:30 AM	#909
lux Registered User Join Date: Jul 2005 Posts: 6	Hey gopro, for the first time in a while i'm actually growing! I decided to go for p/rr/s to begin with, due to the length of time i have been training. Starting the 7th week of 9 in half an hour and already planning my next cycle of p/rr/s. I have noticed there are lots of variations that work well for people out there and its getting a little bewildering to work out the next plan of attack. As an ecto i read that p/p/rr/s would be a good idea? Are there any other variations worth having a look at for my body type? Bulking is the plan, start cutting in January as i'm getting married in St Lucia in March 2006 and want to lookas good as i can.
lux Registered User Join Date: Jul 2005 Posts: 6

08-22-2005, 02:10 PM	#910
DOMS Metrosexual Elite Member Join Date: Jul 2004 Location: In a van, down by the river... Posts: 21,511 Photos: 5	Hey gopro, you mentioned a while back that you were going to publish a follow up article the one in the Ironman magazine, any idea when this may happen?
	I never lie because I don't fear anyone. You only lie when you're afraid.—John Gotti

08-22-2005, 06:36 PM	#911
ccr_bballer33 Bball player Join Date: Aug 2004 Posts: 152	Gp GP, just wanted to let you know ive noticed some great gains with p/rr/s such as over 30 pounds gained, and nearly 60-70lbs on bench. Not to mention strength in all other areas, today I did a shock week for Chest/Tris and im dying here trying to type this, and I have been using p/rr/s cycling it for some 2-3 months now. it never gets old. I thank you..

08-23-2005, 03:08 PM	#915
Du Senior Member Elite Member Join Date: Aug 2004 Location: London, UK Posts: 4,085 Photos: 5	This rep-range week is somethin else.... man its tough.
	My IronMag Journal

08-19-2005, 11:10 AM	#903
adamf4i Registered User Join Date: Dec 2004 Location: Kansas city,MO Posts: 41	couple things so on the shock week you dont rest just go into the next split workout there .. and what was the differnt times you are sopposed to do the 3 /0/x which times do you do wich of those you knwo what i mean hopefully lol

08-20-2005, 12:38 PM	#907
adamf4i Registered User Join Date: Dec 2004 Location: Kansas city,MO Posts: 41	nvm on that part you summed that up thx alot!!

08-24-2005, 08:48 PM	#916
ST240 ...And justice for all. Join Date: Aug 2003 Location: Edmonton, AB, Canada Posts: 1,390	the RR is tough? I havent tried this regime yet but id say the shock week looks the roughest

08-31-2005, 07:57 AM	#921
racoon02 Tiny Tom Join Date: Apr 2003 Location: Clear Lake, Texas Posts: 353 Photos: 8	Shock is definatly the hardest for me! P.S. P/RR/S saved my life! Next step: Get GoPro to have my babies
	Lift hard, or go home! Zed : Bring out the Gimp. Maynard : But the Gimp's sleeping. Zed : Well, I guess you're gonna have to go wake him up now, won't you?

09-01-2005, 08:11 PM	#925
Du Senior Member Elite Member Join Date: Aug 2004 Location: London, UK Posts: 4,085 Photos: 5	Why no abs / calves / forearms?
	My IronMag Journal