gwcaton

I know these have probably been asked before but not by me , so there .

Getting ready to start a new training cycle Sunday. Have a few questions in re: P/RR/S.

What exercise(s) can i sub for Leg Press ? I train at home and no leg press machine. Also seated leg curl/lying leg curl hyprextended, what can i sub ?

If the db's I have aren't heavy enough do I do barbell version instead or a different exercise with db's.

I saw nothing mentioned about abs / calves. Where do they fit in ? Do you do them in a P/RR/S fashion?

I have the following equipment available to me:
Oly bar and plenty of weight
Adjustable benches w/ preacher curl/leg work attachment
Db's to 50 lbs and a set of 65's
Ez curl bar
Seated calf machine
dipping bars
Smith machine w/high&low cable/chin bar
Cage w/high cables

Thanks for the input !!
Gary

My Last Journal Before The One You're Reading Now
Old Journals :
My P/RR/S Journal
My GWcaton Journal
My Bulking Journal

Just remember, when you think you're done you've just started . DEADBOLT . 2005

Sapphire

Hi Gary!!

I would think squats could replace leg presses and Stiffleg dead lifts are brutal on the hammies.

I do abs twice a week, with shoulder and tris on Tuesday and Saturday with chest and bis. I do calves also twice a week with legs on Wednesday and with back and butt on Sunday.
YES I do try to follow the P/RR/S theory with both abs and calves.

If you start doing P/RR/S you have to join team GoPro!!

Sapphire
"Thank goodness that perfection is something I will never reach, which will keep me striving till the day I die" ...... GOPRO
http://www.ironmagazineforums.com/at...chmentid=17570
http://www.ironmagazineforums.com/at...chmentid=17638http://www.ironmagazineforums.com/at...chmentid=17567http://www.ironmagazineforums.com/at...chmentid=17622

gwcaton

Thanks Cyndi !

I don't have to send you a butt pic to join team GoPro do I ?

How about abs and calves twice a week on 2 of the "off days" and actually only having one complete off day?

My Last Journal Before The One You're Reading Now
Old Journals :
My P/RR/S Journal
My GWcaton Journal
My Bulking Journal

Just remember, when you think you're done you've just started . DEADBOLT . 2005

Paynne

With the way it's going you're just going to have to save up for DB's up to 100's

I follow the PRRS template for calves and abs also.

gwcaton

Wouldn't that suck !!! Thanks for the input

My Last Journal Before The One You're Reading Now
Old Journals :
My P/RR/S Journal
My GWcaton Journal
My Bulking Journal

Just remember, when you think you're done you've just started . DEADBOLT . 2005

gwcaton

Cyndi ,
Power week:
Squats
leg press
single leg extensions
lying leg curls
stiff legged deadlifts

So I would do twice as many Squats or do the regular amount of squats and just skip the leg presses ? Or do i need another exercise to replace the leg press?

My Last Journal Before The One You're Reading Now
Old Journals :
My P/RR/S Journal
My GWcaton Journal
My Bulking Journal

Just remember, when you think you're done you've just started . DEADBOLT . 2005

Sapphire

Hmm I would also do bench step-ups to replace the leg presses (holding dbs of course) and maybe lunges (whicj I hate and wont do)

And sure I would say doing calves and abs on 2 of your "off" day is fine!!

Sapphire
"Thank goodness that perfection is something I will never reach, which will keep me striving till the day I die" ...... GOPRO
http://www.ironmagazineforums.com/at...chmentid=17570
http://www.ironmagazineforums.com/at...chmentid=17638http://www.ironmagazineforums.com/at...chmentid=17567http://www.ironmagazineforums.com/at...chmentid=17622

Rissole

Front squats, BB across the front of your shoulders.
Smith squats.
Do you have a fitball?? You can put it against the wall, put your back on it and hold a BB under your butt or or hold DB's and squat like that just make sure you dont curl your butt under. Try them single leg for an extra burn
How about single leg squats, db in hands with 1 foot back on a seat and squat like that
Sissy squats are cool too. Like doing leg extensions

You can do leg curls lying face down on a bench with a db between your feet
Good mornings but be careful of your back and dives are cool if you can set up a way to do these


Tape extra plates to the end of your DB's... hey.... i've done it
You can do BB version, DB's are just good for variation. Try slower reps too, that can almost make you db's feel like twice the w8.

I like Saph do abs and calves twice a week Calves Monday Thursday Abs Tues Frid.
Yes i try and do w8'd abs on Power and low rep calves
Higher rep abs on RR week same with calves
and SS abs and calves shock week.

There's alot of good stuff here just click on the body part you want to work http://www.exrx.net/Lists/WtMale.html

My Journal

gwcaton

Thanks for the help Riss

My Last Journal Before The One You're Reading Now
Old Journals :
My P/RR/S Journal
My GWcaton Journal
My Bulking Journal

Just remember, when you think you're done you've just started . DEADBOLT . 2005

Rissole

No worries If you want me to clarify anything just give us a "coooo eeeeee"

My Journal