rep range week on p/rr/shock workout

dfauteux · 06-17-2005, 08:59 PM

I have been doing a bit more reading on p/rr/shock, it is posted on rr day to do say 3 sets of 10 reps on a certain excercise, but in one of the links it says to do rep range like this:

Set 1: load your weight so that you can lift as heavy as possible to do 7-10
Set 2: Lower weight so you can lift as heavy as possible for 11-15
Set 3: Lower your weight so that you can lift as heavy as possible for 16-20.

Just curious which is it? 3 sets 10 or varying reps going up to 20 reps on set 3?

The more I read it the more I get a little confused. On rep range week is the the whole first exercise to be the same amount of reps say 7-10 reps for 3 sets? then the 2nd exercise to be 3 sets of 11 to 15 reps? Or is the the first exercise first set to be 7 reps, 2nd set 11 to 15 , and so on? Then repeat the process for the 2nd exercise for the same body part?

And also what happens on an exercise that has only 2 sets? just do the first 2 stages? (7-9, 11-15)

Sorry I asked this in an earlier thread but wasnt sure if anybody would see it since it was under a different topic.

gwcaton · 06-17-2005, 09:27 PM

Don't know if this helps but here is how I do it :

Standing alt Db press -
50 x 9
50 x 9
50 x 8
rep range for first exercise is 7-9 reps, 2-3 sets

Cable side laterals-
3 sets 20 x 12
Rep range for second exercise is 10-12 reps, 2-3 sets

Incline Db rev flyes-
2 sets 25 x 15
rep range for 3rd exercise is 13-15 reps , 2-3 sets

dfauteux · 06-17-2005, 09:43 PM

That looks good for an exercise with 3 different exercises, but what do you do on a body part like legs that has 6 different exercises?

gwcaton · 06-18-2005, 08:35 AM

Quote:

Originally Posted by dfauteux

That looks good for an exercise with 3 different exercises, but what do you do on a body part like legs that has 6 different exercises?

List your exercises .

chunky34 · 06-18-2005, 11:23 AM

He got his answer in this thread, dont need to add anything else I think :
http://www.ironmagazineforums.com/sh...ad.php?t=49328 (Max-ot vs p/rr/shock)

06-17-2005, 08:59 PM	#1
dfauteux Registered User Join Date: Apr 2005 Posts: 76	rep range week on p/rr/shock workout I have been doing a bit more reading on p/rr/shock, it is posted on rr day to do say 3 sets of 10 reps on a certain excercise, but in one of the links it says to do rep range like this: Set 1: load your weight so that you can lift as heavy as possible to do 7-10 Set 2: Lower weight so you can lift as heavy as possible for 11-15 Set 3: Lower your weight so that you can lift as heavy as possible for 16-20. Just curious which is it? 3 sets 10 or varying reps going up to 20 reps on set 3? The more I read it the more I get a little confused. On rep range week is the the whole first exercise to be the same amount of reps say 7-10 reps for 3 sets? then the 2nd exercise to be 3 sets of 11 to 15 reps? Or is the the first exercise first set to be 7 reps, 2nd set 11 to 15 , and so on? Then repeat the process for the 2nd exercise for the same body part? And also what happens on an exercise that has only 2 sets? just do the first 2 stages? (7-9, 11-15) Sorry I asked this in an earlier thread but wasnt sure if anybody would see it since it was under a different topic.
dfauteux Registered User Join Date: Apr 2005 Posts: 76

06-17-2005, 09:27 PM	#2
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Don't know if this helps but here is how I do it : Standing alt Db press - 50 x 9 50 x 9 50 x 8 rep range for first exercise is 7-9 reps, 2-3 sets Cable side laterals- 3 sets 20 x 12 Rep range for second exercise is 10-12 reps, 2-3 sets Incline Db rev flyes- 2 sets 25 x 15 rep range for 3rd exercise is 13-15 reps , 2-3 sets
	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

06-17-2005, 09:43 PM	#3
dfauteux Registered User Join Date: Apr 2005 Posts: 76	That looks good for an exercise with 3 different exercises, but what do you do on a body part like legs that has 6 different exercises?
dfauteux Registered User Join Date: Apr 2005 Posts: 76

06-18-2005, 11:23 AM	#5
chunky34 Registered User Join Date: Dec 2004 Posts: 103	He got his answer in this thread, dont need to add anything else I think : http://www.ironmagazineforums.com/sh...ad.php?t=49328 (Max-ot vs p/rr/shock)
chunky34 Registered User Join Date: Dec 2004 Posts: 103	God bless Use the discount code JFA999 for 5% discount on trueprotein.com orders.

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