Power/Rep Range/Shock: The Basics

juggernaut · 08-24-2006, 04:21 PM

sort of like washing with gasoline and drying with a match?! You like to torture dont you?

**gopro** · 08-24-2006, 05:26 PM

Quote:

Originally Posted by juggernaut

sort of like washing with gasoline and drying with a match?! You like to torture dont you?

Yeah, pretty much...but it gets results!

Funny thing is, when I write out my workouts for clients, very often I will put in a line that says..."puke here now...wash up, then finish workout." And many times I have been told that I picked the exact time that they felt like they were going to puke, or actually did, LOL.

juggernaut · 08-24-2006, 07:28 PM

Ahhhh, the puking thing. Most likely it happens on quad day for me when I do heavy squats, or 20 rep squats. Tastes good going down, but eh, not to good coming up...

Ironandsteel · 08-26-2006, 01:46 AM

Quote:

Originally Posted by gopro

Awesome! Thank you for letting me know that my program has been successful for you!

My pleasure Eric.

I speak of it and have for years. Even have it posted on "my space" giving you the credit of course.

I actually laid off of it at times because I get tired of having my wife accuse me of using steroids. Rather a joke really especially since she damn well knows we couldn't afford them in the 1st place. She just gives me the look and asks me what I'm taking. I say simply a healthy diet of iron and steel with some carbs thown in for energy. (true story) hence no little smileys.

Ironandsteel · 08-26-2006, 01:49 AM

I do advise this workout is not for beginners for when I allowed newbies work in with me they burn out rather quickly especially on the shock week. Newbies I'd suggest sticking to the Rep Range only for a good 6 months minimum then adding a Power week in there once a month for awhile. Then to check back in and see how their progress is going. That is at least what I tell them at my gym. Plus it gets them off my back for a few months.

**gopro** · 08-26-2006, 11:25 AM

Quote:

Originally Posted by juggernaut

Ahhhh, the puking thing. Most likely it happens on quad day for me when I do heavy squats, or 20 rep squats. Tastes good going down, but eh, not to good coming up...

**gopro** · 08-26-2006, 11:26 AM

Quote:

Originally Posted by Ironandsteel

My pleasure Eric.

I speak of it and have for years. Even have it posted on "my space" giving you the credit of course.

I actually laid off of it at times because I get tired of having my wife accuse me of using steroids. Rather a joke really especially since she damn well knows we couldn't afford them in the 1st place. She just gives me the look and asks me what I'm taking. I say simply a healthy diet of iron and steel with some carbs thown in for energy. (true story) hence no little smileys.

P/RR/S! As good as steroids!

Good advertisement!

Thank you for doing that for me on myspace. That is a great avenue for getting the PRRS message out!

Ironandsteel · 08-27-2006, 12:27 AM

are you still working at VPX Eric? I looked there for signs of you but saw nothing.

**gopro** · 08-27-2006, 12:30 AM

Quote:

Originally Posted by Ironandsteel

are you still working at VPX Eric? I looked there for signs of you but saw nothing.

I left VPX in October 2005.

Ironandsteel · 08-27-2006, 01:51 AM

Sorry to hear that. I remember seeing you're phot in one of their adds some time ago. Or at least someone that looked like you. Hope you left on your premise and not on theirs.

**gopro** · 08-27-2006, 09:42 AM

Quote:

Originally Posted by Ironandsteel

Sorry to hear that. I remember seeing you're phot in one of their adds some time ago. Or at least someone that looked like you. Hope you left on your premise and not on theirs.

Thank you, but don't be sorry. VPX is a great company, but since leaving them I have brought to myself even more opportunity, and make about twice the $ now as before. In fact, VPX tried to get me back earlier this year and I said no. (and yes, that was me in the ad).

Right now I am doing most of my work with ALRI, and I am quite happy. The owner of that company, Author L Rea, and I just wrote a book together that will be out in a matter of weeks.

VPX was a stepping stone and a valuable experience. I still have ties with the company and communicate with them often. However, right now I am ALRI all the way.

juggernaut · 08-27-2006, 09:52 AM

what'd you do there GP?

**gopro** · 08-27-2006, 10:19 AM

Quote:

Originally Posted by juggernaut

what'd you do there GP?

-assisted with product research and development
-assistant editor of their magazine
-wrote thier weekly newsletter
-wrote many of their ads
-wrote their product write-ups
-answered technical questions for cutomers
-ran their message board
-answered all technical emails

Alot, LOL!

juggernaut · 08-27-2006, 01:46 PM

sounds pretty cool

**gopro** · 08-27-2006, 08:30 PM

Quote:

Originally Posted by juggernaut

sounds pretty cool

Yeah, it was pretty cool.

viet_jon · 08-29-2006, 05:46 PM

yo gp, what's your opinion on behind the neck OH pressing?
can i use it in prrs?

**gopro** · 08-29-2006, 08:32 PM

Quote:

Originally Posted by viet_jon

yo gp, what's your opinion on behind the neck OH pressing?
can i use it in prrs?

If you have healthy shoulders with good flexibility, than BNP can easily be worked into PRRS. However, I would limit the range of motion so that the bar goes no lower than the bottom of the ears.

Ironandsteel · 09-01-2006, 08:43 AM

What GP said BUT, why risk possible shoulder injury when the excercise can be done with DB's with less chance of injury.

viet_jon · 09-01-2006, 12:27 PM

Quote:

Originally Posted by Ironandsteel

What GP said BUT, why risk possible shoulder injury when the excercise can be done with DB's with less chance of injury.

my shoulders are messed.

I stopped all direct shoulder work for a month. Went back last week and tried db pressing with 35's

. Felt pain again halfway through second set.

But for some reason, behind the neck BB presses work fine.

Even front BB presses feel weird.

Ironandsteel · 09-01-2006, 05:28 PM

Quote:

Originally Posted by viet_jon

my shoulders are messed.

I stopped all direct shoulder work for a month. Went back last week and tried db pressing with 35's

. Felt pain again halfway through second set.

But for some reason, behind the neck BB presses work fine.

Even front BB presses feel weird.

Sounds like you have a rotator cuff injury. There are more then one way to injure that area so it makes sense that you can do that. I on the other hand are totally opposite you. I can do dumbells aligned evenly with my shoulders and have very little pain. move to a barbell and I can barely handle the bar to the front or rear now. Ever since the 1st week of August and don't know what triggered it. Behind the necks though, do take a less then normal body movement. If you just raise your arms with nothing in your hands and pretend to be pressing something, look at the angle your arm moves to accomidate moving your hands back enough to clear your head. It puts your elbows in front of your hands and that isn't a natural movement for that shoulder joint. I can't see it being good for you but I'm no expert. I've just read time and time again there are better choices then the behind the necks. I would suggest that if your going to do them start out light and work up slowly.

-E- · 09-05-2006, 07:41 AM

I pedal 10mi. to work every other day, patroll a mall on foot and then
train with heavy weights at the gym, then do 1/2 hr to 1 hour of cardio.
I am training for westling later.

Does anyone think this is too much since im forced to walk everyday?

**gopro** · 09-05-2006, 10:34 AM

Quote:

Originally Posted by viet_jon

my shoulders are messed.

I stopped all direct shoulder work for a month. Went back last week and tried db pressing with 35's

. Felt pain again halfway through second set.

But for some reason, behind the neck BB presses work fine.

Even front BB presses feel weird.

You should start doing some rotator cuff warmups before training shoulders. Also, only do the movements that do not cause pain. If BTP work, then use them!

**gopro** · 09-05-2006, 10:35 AM

Quote:

Originally Posted by -E-

I pedal 10mi. to work every other day, patroll a mall on foot and then
train with heavy weights at the gym, then do 1/2 hr to 1 hour of cardio.
I am training for westling later.

Does anyone think this is too much since im forced to walk everyday?

You might want to consider dropping that cardio after training. You are allowing very little energy for recovery and repair.

KataKlysm954 · 09-07-2006, 07:39 PM

what do you think about doing cardio 2x a day? ive been reading bb mags and a lot of the pro bb are doing cardio 2x a day some sessions last for 1 hour each!

viet_jon · 09-07-2006, 08:52 PM

Quote:

Originally Posted by gopro

You should start doing some rotator cuff warmups before training shoulders. Also, only do the movements that do not cause pain. If BTP work, then use them!

what are some warmups I can do? I think i need them badly, my shoulders are pretty messed.

08-24-2006, 04:21 PM	#1321
juggernaut hybrid of machine & skin Elite Member Join Date: Jul 2004 Location: Mars Posts: 4,098 Photos: 2	BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com sort of like washing with gasoline and drying with a match?! You like to torture dont you?
	Eat well, train daily, die anyway.

08-24-2006, 07:28 PM	#1323
juggernaut hybrid of machine & skin Elite Member Join Date: Jul 2004 Location: Mars Posts: 4,098 Photos: 2	Ahhhh, the puking thing. Most likely it happens on quad day for me when I do heavy squats, or 20 rep squats. Tastes good going down, but eh, not to good coming up...
	Eat well, train daily, die anyway.

08-27-2006, 09:52 AM	#1332
juggernaut hybrid of machine & skin Elite Member Join Date: Jul 2004 Location: Mars Posts: 4,098 Photos: 2	what'd you do there GP?
	Eat well, train daily, die anyway.

08-27-2006, 01:46 PM	#1334
juggernaut hybrid of machine & skin Elite Member Join Date: Jul 2004 Location: Mars Posts: 4,098 Photos: 2	sounds pretty cool
	Eat well, train daily, die anyway.

08-29-2006, 05:46 PM	#1336
viet_jon PISSED!! Elite Member Join Date: May 2006 Location: Our home and Native land Posts: 2,601	yo gp, what's your opinion on behind the neck OH pressing? can i use it in prrs?
	I love dog meat.

08-26-2006, 01:49 AM	#1325
Ironandsteel Registered User Join Date: Aug 2006 Posts: 78	I do advise this workout is not for beginners for when I allowed newbies work in with me they burn out rather quickly especially on the shock week. Newbies I'd suggest sticking to the Rep Range only for a good 6 months minimum then adding a Power week in there once a month for awhile. Then to check back in and see how their progress is going. That is at least what I tell them at my gym. Plus it gets them off my back for a few months.

08-27-2006, 12:27 AM	#1328
Ironandsteel Registered User Join Date: Aug 2006 Posts: 78	are you still working at VPX Eric? I looked there for signs of you but saw nothing.

08-27-2006, 01:51 AM	#1330
Ironandsteel Registered User Join Date: Aug 2006 Posts: 78	Sorry to hear that. I remember seeing you're phot in one of their adds some time ago. Or at least someone that looked like you. Hope you left on your premise and not on theirs.

09-01-2006, 08:43 AM	#1338
Ironandsteel Registered User Join Date: Aug 2006 Posts: 78	What GP said BUT, why risk possible shoulder injury when the excercise can be done with DB's with less chance of injury.

09-05-2006, 07:41 AM	#1341
-E- Registered User Join Date: Mar 2006 Posts: 8	I pedal 10mi. to work every other day, patroll a mall on foot and then train with heavy weights at the gym, then do 1/2 hr to 1 hour of cardio. I am training for westling later. Does anyone think this is too much since im forced to walk everyday?
-E- Registered User Join Date: Mar 2006 Posts: 8

09-07-2006, 07:39 PM	#1344
KataKlysm954 Registered User Join Date: Sep 2006 Location: Fort lauderdale, Florida Posts: 203	what do you think about doing cardio 2x a day? ive been reading bb mags and a lot of the pro bb are doing cardio 2x a day some sessions last for 1 hour each!

09-07-2006, 08:53 PM	#1346
gopro NGA/IFPA Pro Bodybuilder Moderator