Does it work: power week, rep week, shock week

Short tea · 06-16-2004, 06:56 PM

First of all, are you supposed to alternate these one after the other? Same exercises? How many reps during each week? And what to do exactly on shock week?

Thanks in advance.

PreMier · 06-16-2004, 07:03 PM

http://www.ironmagazineforums.com/sh...&postcount=261 (For the P/RR/S crew...A TASTE OF II!!)

Here ya go. They go one week after the other, continually.

Short tea · 06-16-2004, 07:05 PM

wow... sure are quick in here. thanks!

TaPo31 · 06-16-2004, 07:12 PM

And may I say this program comes with my highest recommendation

DeadBolt · 06-16-2004, 07:39 PM

In plain english, its works! Best routine I've ever done and just finished RR legs, those damn single leg press's always get me heh. It is highly recomended around these parts.

Blieb · 06-16-2004, 09:43 PM

Quote:

Originally Posted by DeadBolt

In plain english, its works! Best routine I've ever done and just finished RR legs, those damn single leg press's always get me heh. It is highly recomended around these parts.

I just did the same. Downloaded Preacher's version, the single leg press's are AWESOME! I was thinking that was going to be the worst, it was totally worth it.

**CowPimp** · 06-16-2004, 09:44 PM

I just started it recently. I'm only into my first shock week. However, I remain sore almost constantly. That is a good sign to me. Unfortunately, I'm cutting right now. I probably won't be gaining any LBM, so I can't say for sure how well it works.

rockcrest · 06-17-2004, 12:42 AM

i am in my rest week but got antsy and wanted to lift today so i went in and did a bench test. my bench went up 20 pounds from the last time i tested it b4 i started this program. i went thru 3 3week cycles and now my bench for the 1 rep max went from 205 to 225 which is a big gain for me and i'm quite happy with it. i'm cutting right now too so a lot of my weights have gone down, but in the grand scheme i'm loving the gains. and shock week is REDIC!!!! OOOF!!!

aztecwolf · 06-17-2004, 02:52 PM

With all the peeps proppin this regime up i think i might try it, do you keep the same tempo on the lifts for all three stages, and at what tempo do you go at, 4/2/2?

**CowPimp** · 06-17-2004, 03:01 PM

Quote:

Originally Posted by aztecwolf

With all the peeps proppin this regime up i think i might try it, do you keep the same tempo on the lifts for all three stages, and at what tempo do you go at, 4/2/2?

For power week I try to do a controlled negative and an explosive positive: 3/0/1

For rep range week I try to do a controlled motion the entire time: 3/0/3

For shock week I try to do a rhythmic, yet controlled, motion: 1/0/1

Gopro himself said that this isn't something to worry about too much unless you are pretty advanced. However, I think he did recommend tempos similar to the ones I mentioned.

aztecwolf · 06-17-2004, 11:54 PM

i think i am gonna jump on the p/rr/s bandwagon starting next week, i'm getting all giddy just thinking about it, i'm sicking of never getting over my 160 lbs plateau, for some reason i always stall when i get this weight.

rockcrest · 06-17-2004, 11:58 PM

Quote:

Originally Posted by aztecwolf

i think i am gonna jump on the p/rr/s bandwagon starting next week, i'm getting all giddy just thinking about it, i'm sicking of never getting over my 160 lbs plateau, for some reason i always stall when i get this weight.

good luck...i think u are gonna like it

aztecwolf · 06-18-2004, 12:01 AM

yeah i like kickin my own ass, so i think i will really enjoy the shock week

Larva · 06-18-2004, 11:25 AM

yeap it works, i went up in my lifts, i am now doing p/p/rr/s for a while i really love deads and squats

rockcrest · 06-18-2004, 11:50 AM

Quote:

Originally Posted by aztecwolf

yeah i like kickin my own ass, so i think i will really enjoy the shock week

guess what? the shock week isnt the only week that gonna kick your ass

Lord_of_the_GYM · 06-18-2004, 12:11 PM

hey i have an additional question ... when they mention all these rep ranges like 8-10 etc etc .. does that mean with a spot or without a spot?

rockcrest · 06-18-2004, 12:21 PM

i've done the workout without a spot. when i do have a spot the spotter is there just to make sure i dont kill myself, not to help me do assisted reps. thats just me.

**CowPimp** · 06-18-2004, 01:06 PM

Quote:

Originally Posted by Lord_of_the_GYM

hey i have an additional question ... when they mention all these rep ranges like 8-10 etc etc .. does that mean with a spot or without a spot?

I only really try to go until failure during shock week. It's too stressful on your central nervous system to go to failure every training session.

Oh, and by the way, I think rep range week is just as bad, if not worst, than shock week if you use a slow tempo.

Lord_of_the_GYM · 06-18-2004, 01:16 PM

coo coo thanks fellas

rockcrest · 06-18-2004, 01:32 PM

Quote:

Originally Posted by CowPimp

Oh, and by the way, I think rep range week is just as bad, if not worst, than shock week if you use a slow tempo.

seriously

06-16-2004, 06:56 PM	#1
Short tea Registered User Join Date: Nov 2003 Location: clemson Posts: 8	Does it work: power week, rep week, shock week First of all, are you supposed to alternate these one after the other? Same exercises? How many reps during each week? And what to do exactly on shock week? Thanks in advance.

06-16-2004, 07:03 PM	#2
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,261 Photos: 2	http://www.ironmagazineforums.com/sh...&postcount=261 (For the P/RR/S crew...A TASTE OF II!!) Here ya go. They go one week after the other, continually.
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

06-16-2004, 07:39 PM	#5
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,342	In plain english, its works! Best routine I've ever done and just finished RR legs, those damn single leg press's always get me heh. It is highly recomended around these parts.
	"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson ´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

06-16-2004, 09:44 PM	#7
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	I just started it recently. I'm only into my first shock week. However, I remain sore almost constantly. That is a good sign to me. Unfortunately, I'm cutting right now. I probably won't be gaining any LBM, so I can't say for sure how well it works.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

06-17-2004, 02:52 PM	#9
aztecwolf Sackin' up every day Join Date: Dec 2003 Location: san diego Posts: 1,267 Photos: 3	With all the peeps proppin this regime up i think i might try it, do you keep the same tempo on the lifts for all three stages, and at what tempo do you go at, 4/2/2?
	-Sack Up- "If you don't eat your meat, you can't have any pudding. How can you have any pudding if you don't eat your meat?" Pink Floyd, Another Brick in the Wall

06-16-2004, 07:05 PM	#3
Short tea Registered User Join Date: Nov 2003 Location: clemson Posts: 8	wow... sure are quick in here. thanks!

06-16-2004, 07:12 PM	#4
TaPo31 Registered User Join Date: May 2004 Location: Arizona Posts: 70 Photos: 4	And may I say this program comes with my highest recommendation

06-17-2004, 12:42 AM	#8
rockcrest Registered User Join Date: Mar 2004 Location: Providence Posts: 387 Photos: 5	i am in my rest week but got antsy and wanted to lift today so i went in and did a bench test. my bench went up 20 pounds from the last time i tested it b4 i started this program. i went thru 3 3week cycles and now my bench for the 1 rep max went from 205 to 225 which is a big gain for me and i'm quite happy with it. i'm cutting right now too so a lot of my weights have gone down, but in the grand scheme i'm loving the gains. and shock week is REDIC!!!! OOOF!!!

06-17-2004, 11:54 PM	#11
aztecwolf Sackin' up every day Join Date: Dec 2003 Location: san diego Posts: 1,267 Photos: 3	i think i am gonna jump on the p/rr/s bandwagon starting next week, i'm getting all giddy just thinking about it, i'm sicking of never getting over my 160 lbs plateau, for some reason i always stall when i get this weight.
	-Sack Up- "If you don't eat your meat, you can't have any pudding. How can you have any pudding if you don't eat your meat?" Pink Floyd, Another Brick in the Wall

06-18-2004, 12:01 AM	#13
aztecwolf Sackin' up every day Join Date: Dec 2003 Location: san diego Posts: 1,267 Photos: 3	yeah i like kickin my own ass, so i think i will really enjoy the shock week
	-Sack Up- "If you don't eat your meat, you can't have any pudding. How can you have any pudding if you don't eat your meat?" Pink Floyd, Another Brick in the Wall

06-18-2004, 11:25 AM	#14
Larva Senior Member Elite Member Join Date: Sep 2003 Location: LI NY Posts: 646 Photos: 11	yeap it works, i went up in my lifts, i am now doing p/p/rr/s for a while i really love deads and squats

06-18-2004, 12:11 PM	#16
Lord_of_the_GYM Registered User Join Date: Jun 2004 Posts: 146	hey i have an additional question ... when they mention all these rep ranges like 8-10 etc etc .. does that mean with a spot or without a spot?

06-18-2004, 12:21 PM	#17
rockcrest Registered User Join Date: Mar 2004 Location: Providence Posts: 387 Photos: 5	i've done the workout without a spot. when i do have a spot the spotter is there just to make sure i dont kill myself, not to help me do assisted reps. thats just me.

06-18-2004, 01:16 PM	#19
Lord_of_the_GYM Registered User Join Date: Jun 2004 Posts: 146	coo coo thanks fellas

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