BulkMeUp

I'v decided to give P/RR/S a try and need some expert P/RR/S devotees to critique the following routine i put together.

Some background: I'v been trainning on and off for several years, but without any specific routine or diet plan. Beginning of last year i decided to get serious with my diet and routine. Peaked at 176/18% at end Aug04. Went on a bit too enthaustic cut and reduced almost back to square one. Presently 157/14% (6' tall). Trying to get down to 10% before bulking up. Presently doing a carb cycling diet which is in place (Thanks to one of our nutrition godesses, Emma ).

I'v trolled through the P/RR/S sticky and since i'm just getting started on this routine, I think P/RR/P/RR should be the way to go. If i am wrong hope some experieced P/RR/S'er will correct me and let me know if an S is required at this stage.

This is a 4x split (legs split on 2 days. I need more legs) which is similar to my previous routine (see below).

Thanks in advance for all help.

Tempo:
POWER: 3/1/4
REP RANGE: 2/1/2

RI
POWER: 4-5 MINUTES
REP RANGE: 2-3MINUTES

Exercise - (P-Sets/rep-range)(RR-Sets/rep-range)

MON - OFF

TUE - Quads/Shoulders
Squats - (P-3/4-6)(RR-3/8-10)
Leg Press - (P-3/4-6)(RR-2/10-12 + 1/12-15)

DB Militaries - (P-3/4-6)(RR-3/8-10)
Upright Rows - (P-3/4-6)(RR-3/10-12)
Bent Overs - (P-3/4-6)(RR-2/12-15)

WED - Cardio

THU - Chest/Tris
DB Flat Bench - (P-3/4-6)(RR-3/8-10)
DB Decline - (P-3/4-6)(RR-3/10-12)
PecDec - (P-3/4-6)(RR-2/12-15)

Rope Pushdowns - (P-3/4-6)(RR-3/8-10)
Weighted Dips - (P-3/4-6)(RR-3/10-12)
Cable Bent Over tri extn - (P-3/4-6)(RR-2/12-15)

FRI - Cardio

SAT - Back/Bis
WG Seated Rows - (P-3/4-6)(RR-3/8-10)
Bent Row - (P-3/4-6)(RR-3/10-12)
V-Grip Pulldowns - (P-3/4-6)(RR-2/12-15)

BB Curl - (P-3/4-6)(RR-3/8-10)
Hammers - (P-3/4-6)(RR-3/10-12)
Cable Curl - (P-3/4-6)(RR-2/12-15)


SUN - Lower Back/Hammies/Calves
SLDL’s - (P-3/4-6)(RR-3/8-10)
Stationary Lunges - (P-3/4-6)(RR-3/10-12)
Lying Leg curls - (P-3/4-6)(RR-2/12-15)

Sled Seated Calf press - (P-3/4-6)(RR-3/8-10)
Standing Calf raise - (P-3/4-6)(RR-2/10-12 + 1/12-15)
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To put things in perspective, here is my current routine which i have been doing for the past 6 weeks.

Mon - off

Tue- cardio/abs
Decline weighted ab work - 4 sets (12-15reps)

Wed - quads/Shoulders
Squats - 1-2wu + 4sets (6-8reps)
Leg Sled - 3sets (8-10reps)
Leg ext - 2sets (10-12reps)

DB Militaries - 4sets (6-8reps)
Lat raises - 3sets (10-12reps)
Bent over lat raises - 2 sets (10-12reps)

Thu- Upper back/chest
WG Front lat pull downs - 1-2wu + 4sets (6-8reps)
Bent over row - 3sets (8-10reps)
Seated Cable rows - 2 sets (10-12reps)

DB Inclines - 4sets (6-8reps)
Pec Fly(machine) - 4sets (10-12reps)

Fri- HIIT

Sat- arms/abs/Cardio
DB preachers - 1-2wu + 3sets (8-10/10-12 reps - alternate with hammers)
Hammers - 3 sets (8-10/10-12 reps - alternate with preachers)

cable pushdown - 3sets (8-10/10-12 reps - alternate with DB extensions)
DB or cable extensions - 3sets (8-10/10-12 reps - alternate with cable pushdowns)

20 mins Low intensity Cardio

Sun- Hammies/lower back/calves
Regular DL's - 1-2wu + 4sets (6-8reps)
Lunges - 3sets (8-10reps)
Lying leg curls - 3sets (10-12reps)

Calves seated - 3sets (6-8/15-20 reps alternate with standing)
Calves standing - 4sets (6-8/15-20 reps alternate with seated)

CowPimp

I notice a couple of things I dislike. One, is the tempo you use during power week. Slow negatives are fine, but you want an explosive positive. In fact, it is my opinion that concentric lifting at a tempo that slow is somewhat pointless irrespective of your goals or rep range used.

Also, I feel like you do too much volume for certain body parts. Namely your arms. Everyone wants to do a workouts worth of sets for their arms, but I find it totally unecessary. My current routine calls for one set of curls every 4 workouts (I alternate weekly between a 2 and 3 day split).

Your rest intervals are a bit high. At 4-5 minutes, those power workouts are going to take forever. I would change to 2-3 minutes during power week and 1-2 minutes during rep range week, or something along those lines.

I would also make changes to certain exercises, but I am totally biased in this department. Do as you prefer.

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Rissole

Some Riss tweaking...
For starters i totally agree with the Cow

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BulkMeUp

Hey Cow, Long time no post!? Thanks for the feedback.
I trolled the entire p/rr/s sticky and picked up the tempo and RI suggestion from GoPros posts. Maybe i misunderstood his post. But i think i shall change it according to your suggestion.

Yes, you are right. On second thought it did sound a bit much. I shall cut it down.

Go ahead and let me know what you suggest.

FishOrCutBait

Well, first off, If you REALLY want your arms to grow, I would have you switch around a couple of days, so that you dont have back/bicep days and chest/tricep days, but, instead have back/tricep day and chest/bicep day, and so that they are spaced apart well. so, rather instead of

MON - OFF
TUE - Quads/Shoulders
WED - Cardio
THU - Chest/Tris
FRI - Cardio
SAT - Back/Bis
SUN - Lower Back/Hammies/Calves

You would have

MON - OFF
TUE - Quads/Shoulders
WED - Cardio
THU - Back/Tris
FRI - Cardio
SAT - Lower Back/Hammies/Calves
SUN -Chest/Bis

This would better space your shoulder and chest workout, as well as your lower back/hammies/calves from your quads. At the same time, it would allow you to hit your triceps and biceps twice a week, because your chest and lat workout should be intense enough to be layin the hurt down on them.

I believe in Jesus.

"tried and true theory on one's self is probably the only non-biased proof that something works for someone." - juggernaut

BulkMeUp

Hey Riss. Thanks for the feedback. I'll make the changes to tempo and RI as suggested.

From the advice i recieved thus far, it was suggested to get down to 10% before bulking.

Ok, so P/RR/P/RR/S/P/RR would be ok? or just P/RR/S/P/RR/S? I planned to do 6-8 weeks and then break.

I'v got SLDL's on lower back day. The other back day is mostly upper. Do you suggest i throw in another lower back exercise?

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This is the revised routine as per your suggested changes.
MON - OFF

TUE - Quads/Shoulders
Squats - (P-4/4-6)(RR-3/8-10)
Leg Press - (P-3/4-6)(RR-2/10-12 + 1/12-15)
Leg Extn - (P-1/4-6)(RR-2/8-10)

DB Militaries - (P-4/4-6)(RR-3/8-10)
Upright Rows - (P-3/4-6)(RR-2/10-12)
Bent Overs - (P-3/4-6)(RR-2/12-15)

WED - Off

THU - Chest/Tris/Abs
DB Flat Bench - (P-4/4-6)(RR-3/8-10)
DB Decline - (P-3/4-6)(RR-3/10-12)
PecDec - (P-3/4-6)(RR-2/12-15)

Rope Pushdowns - (P-3/4-6)(RR-3/8-10)
Weighted Dips - (P-3/4-6)(RR-2/10-12)
Cable Bent Over tri extn - (P-3/4-6)(RR-1/12-15)

Weighted Leg Raises -(P-2/4-6)(RR-2/8-10)
Lying Crunches(machine) - (P-2/4-6)(RR-2/10-12)

FRI - Off

SAT - Upper Back/Bis/Abs
WG Seated Rows - (P-4/4-6)(RR-3/8-10)
Bent Row - (P-3/4-6)(RR-3/10-12)
V-Grip Pulldowns - (P-3/4-6)(RR-2/12-15)

BB Curl - (P-3/4-6)(RR-2/8-10)
Hammers - (P-3/4-6)(RR-1/10-12)
Cable Curl - (P-3/4-6)(RR-1/12-15)

Weighted Leg Raises -(P-2/4-6)(RR-2/12-15)
Lying Crunches(machine) - (P-2/4-6)(RR-2/15-20)

SUN - Lower Back/Hammies/Calves
SLDL’s - (P-4/4-6)(RR-3/8-10)
Stationary Lunges - (P-3/4-6) Hamstring raises (RR-2/10-12)
Lying Leg curls - (P-3/4-6)(RR-2/12-15)

Sled Seated Calf press - (P-3/4-6)(RR-3/8-10)
Standing Calf raise - (P-3/4-6)(RR-2/10-12 + 1/12-15)

BulkMeUp

Hey Fish. Thanks for the feedback. I did think about seperating chest/tris and back/bis. But as you suggested that would get them twice a week. For now, as per Cow and Riss suggestions, i am cutting down on arm work as they will get worked plenty with the other exercises.

FishOrCutBait

are you gonna split em up though? What im saying is that you wont get as superiour work done, IMO, if you have lats/biceps on the same day. That and your biceps would recover quickly enough from their direct work day that they could use that work they recieve on lat day, if you were to split as I suggested. I dont mean to cast them being worked twice in a negative light, because it is far different than say, doing direct bicep isolation work twice a week.

I believe in Jesus.

"tried and true theory on one's self is probably the only non-biased proof that something works for someone." - juggernaut

gopro

Quick comments:

-First for POWER training I normally advocate an explosive positive on all movements. This should be reflected as an "X" in the tempo rather than a "1" If I wrote in a one in a post, that was an error on my part.

-My suggested volume for each major bodypart is this:

chest: 6-7 sets
lats: 6-7 sets
quads: 6-7 sets
hams: 5-6 sets
delts: 5-6 sets
triceps: 4-5 sets
biceps: 4 sets

-As for rest on POWER WEEK, yes, I stick to 4-5 minutes between sets for compound movements, but will normally cut it to 3-4 for isolation movements.

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CowPimp

Well, basically, I avoid machines almost totally. One of the few exceptions I make is the leg press.

So, I would do the following exercises for each body part:

Quads - Squats, Lunges, Leg Press

Posterior Chain (Hams, Gluts, Low Back) - SLDLs, Romanian DLs, Good Mornings (My favorite), Hyperextensions, Reverse Hyperextensions, GHRs

Chest - Bench Press and DB Bench Press (Incline/Decline/Flat). Dips. Fuck the pec deck.

Shoulders - Military Press, DB Military press, and Upright Rows. Lateral raises can suck it. If you feel you need to emphasize your rear delts, then do some rows with your arms perpendicular to your torso.

Triceps - CG Bench Press, Reverse Bench Press, Overhead DB Extensions, Overhead BB Extensions, Skullcrushers

Back - Bent Rows, Yates Rows, DB Rows, One arm DB rows, Chinups, Pullups

Biceps - Straight bar curls, CG chinups

Abs - Situps, Captain's Chair, Hanging Leg Raises


If it were really up to me:

Legs - Squats, Good Mornings, and SLDLs
Push - Bench Press, Military Press (BBs and DBs), and Dips
Pull - Deadlifts, Bent Rows, Pullups
Arms - Occasional BB curls
Abs - Situps, Hanging Leg Raises, Captain's Chair
Calves - Occasional calf raises

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BulkMeUp

I think for now i shall leave it the way it is as i want to focus more on the big/compound exercises. Depending on how i feel after the end of this routine, i will consider splitting them up as you suggested.

BulkMeUp

WOO HOO!! feedback from the creator himself

Thanks for clearing up about the tempo and RI, gopro.

In this post (Power/Rep Range/Shock: The Basics) you suggested "4-As far as sets go don't exceed 10 sets for any large bodypart or 7-8 sets for a smaller bodypart.". So if i have split legs and back on 2 days does that mean max 10 sets per session for that half bodypart or total 10 sets of both sessions for the bodypart? or am i making this more complicated than it needs be?

I take it the above volume suggestion is for Power only? and RR would +1-2 sets more and Shock about half the number of power sets? Is that right?

BulkMeUp

wow.. thanks for those suggestions. Gives me lots to work with. I'll rework the routine and reduce machines as far as poss. Except on shock for some drop sets, just for convienence.