P/RR/S II: Advanced Techniques

assassin · 05-01-2006, 12:20 AM

Quote:

Originally Posted by Bakerboy

Interesting read, Gorpo. It's great to know there are trainers/bodybuilders/athletes out there who think outside the box. You don't seem afraid to look towards the future of strength training. Reading some of your other posts, you seem very knowledgeable and sharp when it comes to your own training principles. You don't come across as a preacher either, which is refreshing, (none of the moderators on this site do) and seem to be open minded to a variety of training philosophies. I appreciate you passing on your article to all of us... good stuff! Keep up the good work.

agreeeeeee

gopro has good knowledge and he's so helpfull too

**gopro** · 05-01-2006, 11:09 AM

Quote:

Originally Posted by Bakerboy

Interesting read, Gorpo. It's great to know there are trainers/bodybuilders/athletes out there who think outside the box. You don't seem afraid to look towards the future of strength training. Reading some of your other posts, you seem very knowledgeable and sharp when it comes to your own training principles. You don't come across as a preacher either, which is refreshing, (none of the moderators on this site do) and seem to be open minded to a variety of training philosophies. I appreciate you passing on your article to all of us... good stuff! Keep up the good work.

Thank you very much. I truly appreciate your kind words. I will do my best to continue to bring the members here the best information possible.

**gopro** · 05-01-2006, 11:09 AM

Quote:

Originally Posted by assassin

agreeeeeee

gopro has good knowledge and he's so helpfull too

Glad I could help you assassin.

assassin · 05-01-2006, 01:58 PM

Quote:

Originally Posted by gopro

Glad I could help you assassin.

thnx a lot gopro i'm glad to meet u too

IRON MAN · 05-01-2006, 10:06 PM

no way!!!

Did I just read where you are using up to 50 reps per each set on lateral raises. My delts burn just thinking about it..

liljojo4711 · 05-01-2006, 11:19 PM

just wondering when you were gonna go over the beginner guide to p/rr/s?

**gopro** · 05-02-2006, 10:30 AM

Quote:

Originally Posted by IRON MAN

no way!!!

Did I just read where you are using up to 50 reps per each set on lateral raises. My delts burn just thinking about it..

Not a "normal" practice, but done on occasion for the shock value!

**gopro** · 05-02-2006, 10:32 AM

Quote:

Originally Posted by liljojo4711

just wondering when you were gonna go over the beginner guide to p/rr/s?

For the beginner I recommend using just P and RR weeks, while foregoing SHOCK for about 6 months. I also do not recommend training to failure on each set, but staying about a rep short on most sets.

liljojo4711 · 05-02-2006, 11:03 AM

Quote:

Originally Posted by gopro

For the beginner I recommend using just P and RR weeks, while foregoing SHOCK for about 6 months. I also do not recommend training to failure on each set, but staying about a rep short on most sets.

ok thanks man

sheadogg20 · 05-02-2006, 11:31 AM

Ive been running p/rr/s for 3 months soon to start my 4th and im still amazed at all the progress I have made. Thanks gopro!

**gopro** · 05-02-2006, 10:04 PM

Quote:

Originally Posted by sheadogg20

Ive been running p/rr/s for 3 months soon to start my 4th and im still amazed at all the progress I have made. Thanks gopro!

Awesome to hear! You are very welcome my friend!

ShnouzedUp · 05-26-2006, 03:04 AM

Diablo1990 · 10-08-2006, 06:11 PM

Week 1 -- Power

Monday (Push)
CG bench press...3 x 4-6
Skull crushers 2 x 4-6
Single arm dumbell extension...1-2 x 4-6
Incline dumbell press...3 x 6-8
Bench press...3 x 8-10
Flye...2 x 10-12
Single arm dumbell press...2 x 6-8
Bent lateral...2-3 x 8-10
Cable side lateral...2 x 10-12 (Substitute)

Wednesday (Pull)
Rack deadlift...3 x 3-6
Bent row...3 x 4-6
Weighted chin...2-3 x 4-6
CG seated row...2-3 x 4-6
Barbell curl...2 x 4-6
Preacher curl...2 x 4-6
Hammer curl...1-2 x 4-6

Friday (Legs)
Squats...3 x 4-6
Leg press...3 x 4-6 (Substitute)
Single leg extension...2 x 4-6 (Substitute)
Lying leg curl...3 x 4-6 (Substitute)
Stiff deadlift...2-3 x 4-6

Week 2 -- Rep Range

Monday (Push)
Weighted dip...3 x 6-8
Pushdown...2 x 8-10
Kickback...1-2 x 10-12
Incline dumbell press...3 x 6-8
Bench press...3 x 8-10
Flye...2 x 10-12
Single arm dumbell press...2 x 6-8
Bent lateral...2-3 x 8-10
Cable side lateral...2 x 10-12 (Substitute)

Wednesday (Pull)
CG weighted chin...2 x 6-8
WG T-Bar row...2 x 8-10 (Substitute)
Dumbell row...2 x 10-12
Pullover...2 x 12-15 (Substitute)
Alternating dumbell curl...2 x 6-8
Cable curl...2 x 8-10 (Substitute)
Concentration curl...1-2 x 10-12

Friday (Legs)
- Leg extension...2 x 8-10 (Substitute)
- Hack squat...3 x 10-12 (Substitute)
- One legged leg press...3 x 12-15 (Substitute)
- Lying leg curl...2 x 6-8 (Substitute)
- Stiff deadlift...2 x 8-10
- Single leg curl or seated leg curl...1-2 x 10-12 (Substitute)

Week 3 -- Shock

Monday (Push)
Pushdown/CG bench press superset...1-2 x 6-10 each
Reverse grip pushdown/incline overhead extension superset...1-2 x 6-10 each --??
Dropset weighted bench dip...1 x 8-10, drop 8-10
Superset...cable crossover/incline smith press...1-2 x 8-10 reps each (Substitute)
Superset...incline flye/dips...1 x 8-10 reps each
Dropset...machine bench press...1 x 8-10, drop 6-8, drop 6-8 optional (Substitute)
Seated side lateral/hammer machine press superset...1-2 x 8-10 (Substitute)
Severse pec deck/WG upright row superset...1-2 x 8-10 (Substitute)
Cable front raise dropset...1 x 6-8, drop 6-8, drop 6-8 optional (Substitute)

Wednesday (Pull)
Pullover/WG pulldown superset...1-2 x 8-10 each
Stiff arm pulldown/reverse grip bent row...1-2 x 8-10 each (Substitute)
CG seated pully row dropset...1 x 6-8, drop, 6-8, drop, 6-8 (Substitute)
EZ bar curl/CG chin superset...1 x 6-10 each
Preacher curl/reverse curl superset...1 x 6-10 each
Dropset cable single arm curl...1 x 6-10, drop 6-10 (Substitute)

Friday (Legs)
Superset: leg extension/front squat...1-2 x 8-10 each (Substitute)
Superset: leg extension/sissy squat or leg press...1-2 x 8-10 each (Substitute)
Dropset: lunge...1 x 8-10, drop, 8-10
Superset: leg curl seated or lying/toes pointed hyperextension...1-2 x 8-10 each (Substitute)
Dropset: single leg curl...1-2 x 8-10, drop, 8-10 (Substitute)

What are pullovers?? I don't know what a lot of these excercises are and I am limited to mostly Dumbbells, Barbells, Dip / Pullup Machine, Lat Pulldown Machine. I need exercises for the ones that say (Substitute).

~Thanks in advance.

**gopro** · 10-09-2006, 11:40 AM

Quote:

Originally Posted by Diablo1990

Week 1 -- Power

Monday (Push)
CG bench press...3 x 4-6
Skull crushers 2 x 4-6
Single arm dumbell extension...1-2 x 4-6
Incline dumbell press...3 x 6-8
Bench press...3 x 8-10
Flye...2 x 10-12
Single arm dumbell press...2 x 6-8
Bent lateral...2-3 x 8-10
Cable side lateral...2 x 10-12 (Substitute)

Wednesday (Pull)
Rack deadlift...3 x 3-6
Bent row...3 x 4-6
Weighted chin...2-3 x 4-6
CG seated row...2-3 x 4-6
Barbell curl...2 x 4-6
Preacher curl...2 x 4-6
Hammer curl...1-2 x 4-6

Friday (Legs)
Squats...3 x 4-6
Leg press...3 x 4-6 (Substitute)
Single leg extension...2 x 4-6 (Substitute)
Lying leg curl...3 x 4-6 (Substitute)
Stiff deadlift...2-3 x 4-6

Week 2 -- Rep Range

Monday (Push)
Weighted dip...3 x 6-8
Pushdown...2 x 8-10
Kickback...1-2 x 10-12
Incline dumbell press...3 x 6-8
Bench press...3 x 8-10
Flye...2 x 10-12
Single arm dumbell press...2 x 6-8
Bent lateral...2-3 x 8-10
Cable side lateral...2 x 10-12 (Substitute)

Wednesday (Pull)
CG weighted chin...2 x 6-8
WG T-Bar row...2 x 8-10 (Substitute)
Dumbell row...2 x 10-12
Pullover...2 x 12-15 (Substitute)
Alternating dumbell curl...2 x 6-8
Cable curl...2 x 8-10 (Substitute)
Concentration curl...1-2 x 10-12

Friday (Legs)
- Leg extension...2 x 8-10 (Substitute)
- Hack squat...3 x 10-12 (Substitute)
- One legged leg press...3 x 12-15 (Substitute)
- Lying leg curl...2 x 6-8 (Substitute)
- Stiff deadlift...2 x 8-10
- Single leg curl or seated leg curl...1-2 x 10-12 (Substitute)

Week 3 -- Shock

Monday (Push)
Pushdown/CG bench press superset...1-2 x 6-10 each
Reverse grip pushdown/incline overhead extension superset...1-2 x 6-10 each --??
Dropset weighted bench dip...1 x 8-10, drop 8-10
Superset...cable crossover/incline smith press...1-2 x 8-10 reps each (Substitute)
Superset...incline flye/dips...1 x 8-10 reps each
Dropset...machine bench press...1 x 8-10, drop 6-8, drop 6-8 optional (Substitute)
Seated side lateral/hammer machine press superset...1-2 x 8-10 (Substitute)
Severse pec deck/WG upright row superset...1-2 x 8-10 (Substitute)
Cable front raise dropset...1 x 6-8, drop 6-8, drop 6-8 optional (Substitute)

Wednesday (Pull)
Pullover/WG pulldown superset...1-2 x 8-10 each
Stiff arm pulldown/reverse grip bent row...1-2 x 8-10 each (Substitute)
CG seated pully row dropset...1 x 6-8, drop, 6-8, drop, 6-8 (Substitute)
EZ bar curl/CG chin superset...1 x 6-10 each
Preacher curl/reverse curl superset...1 x 6-10 each
Dropset cable single arm curl...1 x 6-10, drop 6-10 (Substitute)

Friday (Legs)
Superset: leg extension/front squat...1-2 x 8-10 each (Substitute)
Superset: leg extension/sissy squat or leg press...1-2 x 8-10 each (Substitute)
Dropset: lunge...1 x 8-10, drop, 8-10
Superset: leg curl seated or lying/toes pointed hyperextension...1-2 x 8-10 each (Substitute)
Dropset: single leg curl...1-2 x 8-10, drop, 8-10 (Substitute)

What are pullovers?? I don't know what a lot of these excercises are and I am limited to mostly Dumbbells, Barbells, Dip / Pullup Machine, Lat Pulldown Machine. I need exercises for the ones that say (Substitute).

~Thanks in advance.

Well, that is a bit of a tall order. Try this first...go to this site:

http://www.exrx.net/

Click on exercise instruction, then exercise directory and you will be able to find dozens of exercises (with video) for each bodypart. This should help you make substitutions with what you have available.

Diablo1990 · 10-09-2006, 12:58 PM

I wanted to start today but like most exercises I don't know which sucks bad

**gopro** · 10-10-2006, 11:03 AM

Quote:

Originally Posted by Diablo1990

I wanted to start today but like most exercises I don't know which sucks bad

Did you look on that site? Which exercises do you not know?

Diablo1990 · 10-11-2006, 08:43 AM

Cable side lateral...2 x 10-12 --> Lateral Raises?
Rack deadlift...3 x 3-6 -- > RDL? If I have SLDL friday won't this be to much? basically same thing right?

Leg press...3 x 4-6 (Substitute)
Single leg extension...2 x 4-6 (Substitute)
Lying leg curl...3 x 4-6 (Substitute)

Can I substitute them 3 with just deadlifts? How many sets?

Single arm dumbell extension --> Don't know this exercise
Incline dumbell press --> Meaning like military presses or what
Single arm dumbell press -- > like DB bench press but with one arm?
Bent Laterals -- > How do I do them exactly?

Leg extension...2 x 8-10 (Substitute)
- Hack squat...3 x 10-12 (Substitute)
- One legged leg press...3 x 12-15 (Substitute)
- Lying leg curl...2 x 6-8 (Substitute)
Single leg curl or seated leg curl...1-2 x 10-12 (Substitute)

What can I substitute with all them?

I am totally lost what to put for the shock week lol

~Thanks in advance

Alpha · 12-13-2006, 08:21 AM

WOW! This is another thread on p/rr/s

But nevertheless, very good information. Thanks gopro!

**gopro** · 12-18-2006, 10:25 PM

Quote:

Originally Posted by Alpha

WOW! This is another thread on p/rr/s

But nevertheless, very good information. Thanks gopro!

LOL...they are everywhere!

PGT · 01-25-2007, 04:03 PM

Hey Gopro Ive been using your P/R/S system im 5'7 182lbs %fat not sure ill say 20ish or more, Want to cut ive been using your example of exercises exactly just wondering is there anything your would change for cutting ive been doing p/p/r/s or p/r/r/s or p/r/s/s after 2 full cycles i take 1 week off.
any advice is helpful thanks,

AKIRA · 02-04-2007, 12:56 PM

I am wondering if this program would be good for me. I am training for size right now, especially in my legs. I have a herniated disk, but after months of rehab, the doctor has let me do squats and deads again. So far so good, but the weight is light.

I want to put a program together, but I wouldnt know if this is a good idea with my back.. Since Ive been back at the gym, my back hasnt gotten any worse and my weight is coming back on the deads and squats, so I kinda really dont know!

AKIRA · 02-12-2007, 03:33 PM

My power week irritated my back when I did squats. It was the first time my back felt affected since Ive been back into the gym. I believe it was cuz of my extreme jump in weight for the sake of the Power week.

I was doing 4 sets 155lbs before p/rr/s.
I did 3 sets of 225lbs, 6 reps. Pretty big jump.

I am in rep range week and all is better. I will have to substiture squats though...then again, if that intesity is what did it, then much lighter weights for common sense AND the rep range week could entail atg squats again.

Might be better off being safer than sorry.

**gopro** · 04-15-2007, 07:45 PM

Quote:

Originally Posted by PGT

Hey Gopro Ive been using your P/R/S system im 5'7 182lbs %fat not sure ill say 20ish or more, Want to cut ive been using your example of exercises exactly just wondering is there anything your would change for cutting ive been doing p/p/r/s or p/r/r/s or p/r/s/s after 2 full cycles i take 1 week off.
any advice is helpful thanks,

You don't need to change anything! Let PRRS maintain all of your muscle, while diet and cardio takes care of the fat burning!

**gopro** · 04-15-2007, 07:47 PM

Quote:

Originally Posted by AKIRA

I am wondering if this program would be good for me. I am training for size right now, especially in my legs. I have a herniated disk, but after months of rehab, the doctor has let me do squats and deads again. So far so good, but the weight is light.

I want to put a program together, but I wouldnt know if this is a good idea with my back.. Since Ive been back at the gym, my back hasnt gotten any worse and my weight is coming back on the deads and squats, so I kinda really dont know!

I also have a severely herniated disk in my low back, but continue to make gains on PRRS. I just have had to adjust the exercises a bit.

05-01-2006, 10:06 PM	#35
IRON MAN Registered User Join Date: Jan 2006 Location: USA Posts: 217	No Way!!! no way!!! Did I just read where you are using up to 50 reps per each set on lateral raises. My delts burn just thinking about it..
	Why settle for being a man when you can be an "IRONMAN". www.ironmaglabs.com

12-13-2006, 08:21 AM	#48
Alpha Registered User Join Date: Dec 2006 Posts: 4	WOW! This is another thread on p/rr/s But nevertheless, very good information. Thanks gopro!
Alpha Registered User Join Date: Dec 2006 Posts: 4

01-25-2007, 04:03 PM	#50
PGT Registered User Join Date: Dec 2005 Location: Toronto Posts: 135	Question??? Hey Gopro Ive been using your P/R/S system im 5'7 182lbs %fat not sure ill say 20ish or more, Want to cut ive been using your example of exercises exactly just wondering is there anything your would change for cutting ive been doing p/p/r/s or p/r/r/s or p/r/s/s after 2 full cycles i take 1 week off. any advice is helpful thanks,

02-04-2007, 12:56 PM	#51
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,786 Photos: 3	I am wondering if this program would be good for me. I am training for size right now, especially in my legs. I have a herniated disk, but after months of rehab, the doctor has let me do squats and deads again. So far so good, but the weight is light. I want to put a program together, but I wouldnt know if this is a good idea with my back.. Since Ive been back at the gym, my back hasnt gotten any worse and my weight is coming back on the deads and squats, so I kinda really dont know!
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

02-12-2007, 03:33 PM	#52
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,786 Photos: 3	My power week irritated my back when I did squats. It was the first time my back felt affected since Ive been back into the gym. I believe it was cuz of my extreme jump in weight for the sake of the Power week. I was doing 4 sets 155lbs before p/rr/s. I did 3 sets of 225lbs, 6 reps. Pretty big jump. I am in rep range week and all is better. I will have to substiture squats though...then again, if that intesity is what did it, then much lighter weights for common sense AND the rep range week could entail atg squats again. Might be better off being safer than sorry.
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

05-01-2006, 11:19 PM	#36
liljojo4711 Registered User Join Date: Mar 2004 Posts: 88	just wondering when you were gonna go over the beginner guide to p/rr/s?

05-02-2006, 11:31 AM	#40
sheadogg20 Registered User Join Date: Jan 2006 Location: Born and Raised Massachusetts Currently South Florida Posts: 25	Ive been running p/rr/s for 3 months soon to start my 4th and im still amazed at all the progress I have made. Thanks gopro!

05-26-2006, 03:04 AM	#42
ShnouzedUp Registered User Join Date: Jan 2006 Posts: 19 Photos: 11

10-08-2006, 06:11 PM	#43
Diablo1990 Registered User Join Date: Mar 2006 Posts: 567 Photos: 8	Week 1 -- Power Monday (Push) CG bench press...3 x 4-6 Skull crushers 2 x 4-6 Single arm dumbell extension...1-2 x 4-6 Incline dumbell press...3 x 6-8 Bench press...3 x 8-10 Flye...2 x 10-12 Single arm dumbell press...2 x 6-8 Bent lateral...2-3 x 8-10 Cable side lateral...2 x 10-12 (Substitute) Wednesday (Pull) Rack deadlift...3 x 3-6 Bent row...3 x 4-6 Weighted chin...2-3 x 4-6 CG seated row...2-3 x 4-6 Barbell curl...2 x 4-6 Preacher curl...2 x 4-6 Hammer curl...1-2 x 4-6 Friday (Legs) Squats...3 x 4-6 Leg press...3 x 4-6 (Substitute) Single leg extension...2 x 4-6 (Substitute) Lying leg curl...3 x 4-6 (Substitute) Stiff deadlift...2-3 x 4-6 Week 2 -- Rep Range Monday (Push) Weighted dip...3 x 6-8 Pushdown...2 x 8-10 Kickback...1-2 x 10-12 Incline dumbell press...3 x 6-8 Bench press...3 x 8-10 Flye...2 x 10-12 Single arm dumbell press...2 x 6-8 Bent lateral...2-3 x 8-10 Cable side lateral...2 x 10-12 (Substitute) Wednesday (Pull) CG weighted chin...2 x 6-8 WG T-Bar row...2 x 8-10 (Substitute) Dumbell row...2 x 10-12 Pullover...2 x 12-15 (Substitute) Alternating dumbell curl...2 x 6-8 Cable curl...2 x 8-10 (Substitute) Concentration curl...1-2 x 10-12 Friday (Legs) - Leg extension...2 x 8-10 (Substitute) - Hack squat...3 x 10-12 (Substitute) - One legged leg press...3 x 12-15 (Substitute) - Lying leg curl...2 x 6-8 (Substitute) - Stiff deadlift...2 x 8-10 - Single leg curl or seated leg curl...1-2 x 10-12 (Substitute) Week 3 -- Shock Monday (Push) Pushdown/CG bench press superset...1-2 x 6-10 each Reverse grip pushdown/incline overhead extension superset...1-2 x 6-10 each --?? Dropset weighted bench dip...1 x 8-10, drop 8-10 Superset...cable crossover/incline smith press...1-2 x 8-10 reps each (Substitute) Superset...incline flye/dips...1 x 8-10 reps each Dropset...machine bench press...1 x 8-10, drop 6-8, drop 6-8 optional (Substitute) Seated side lateral/hammer machine press superset...1-2 x 8-10 (Substitute) Severse pec deck/WG upright row superset...1-2 x 8-10 (Substitute) Cable front raise dropset...1 x 6-8, drop 6-8, drop 6-8 optional (Substitute) Wednesday (Pull) Pullover/WG pulldown superset...1-2 x 8-10 each Stiff arm pulldown/reverse grip bent row...1-2 x 8-10 each (Substitute) CG seated pully row dropset...1 x 6-8, drop, 6-8, drop, 6-8 (Substitute) EZ bar curl/CG chin superset...1 x 6-10 each Preacher curl/reverse curl superset...1 x 6-10 each Dropset cable single arm curl...1 x 6-10, drop 6-10 (Substitute) Friday (Legs) Superset: leg extension/front squat...1-2 x 8-10 each (Substitute) Superset: leg extension/sissy squat or leg press...1-2 x 8-10 each (Substitute) Dropset: lunge...1 x 8-10, drop, 8-10 Superset: leg curl seated or lying/toes pointed hyperextension...1-2 x 8-10 each (Substitute) Dropset: single leg curl...1-2 x 8-10, drop, 8-10 (Substitute) What are pullovers?? I don't know what a lot of these excercises are and I am limited to mostly Dumbbells, Barbells, Dip / Pullup Machine, Lat Pulldown Machine. I need exercises for the ones that say (Substitute). ~Thanks in advance.

10-09-2006, 12:58 PM	#45
Diablo1990 Registered User Join Date: Mar 2006 Posts: 567 Photos: 8	I wanted to start today but like most exercises I don't know which sucks bad

10-11-2006, 08:43 AM	#47
Diablo1990 Registered User Join Date: Mar 2006 Posts: 567 Photos: 8	Cable side lateral...2 x 10-12 --> Lateral Raises? Rack deadlift...3 x 3-6 -- > RDL? If I have SLDL friday won't this be to much? basically same thing right? Leg press...3 x 4-6 (Substitute) Single leg extension...2 x 4-6 (Substitute) Lying leg curl...3 x 4-6 (Substitute) Can I substitute them 3 with just deadlifts? How many sets? Single arm dumbell extension --> Don't know this exercise Incline dumbell press --> Meaning like military presses or what Single arm dumbell press -- > like DB bench press but with one arm? Bent Laterals -- > How do I do them exactly? Leg extension...2 x 8-10 (Substitute) - Hack squat...3 x 10-12 (Substitute) - One legged leg press...3 x 12-15 (Substitute) - Lying leg curl...2 x 6-8 (Substitute) Single leg curl or seated leg curl...1-2 x 10-12 (Substitute) What can I substitute with all them? I am totally lost what to put for the shock week lol ~Thanks in advance