BigPapaPump68

Hey guys, I put this together after reading gopro's p/rr/s/II article and was wondering what any of you thought about it. NOTE: knees are recovering so not to intense yet-

Back

POWER: week 1

-Seated Row: 6 x 1
-Weighted Pull-ups: 4 x 3
-Bent Rows: 2 x 5

REP RANGE: week 2

-Lat Pull Down: 1 x 13-15, 1x 10-12, 1x 7-9
-Dumbbell Row: 1 x 13-15, 1x 10-12, 1x 7-9
-Pullover: 1 x 13-15, 1x 10-12, 1x 7-9

SHOCK: week 3

-Pullover/WG pulldown superset: 1-2 x 8-10 each (1 ½ Reps)
-Stiff arm pulldown/reverse grip bent row: 1-2 x 8-10 each (Rest-Pause,15 sceonds)
-CG seated pully row dropset: 1 x 6-8, drop, 6-8, drop, 6-8


Chest
POWER: week 1
- Dumbell bench press: 6 x 1
- Incline press: 4 x 3
- Weighted dips: 2 x 5

REP RANGE: week 2
- Incline dumbell press: 1 x 13-15, 1x 10-12, 1x 7-9
- Flye: 1 x 13-15, 1x 10-12, 1x 7-9
- Bench press(arched rib cage): 1 x 21-25, 1 x 26-50



SHOCK: week 3

-Superset: cable crossover/pec deck 1-2 x 8-10 each (1 ½ Reps)
-Superset: incline flye/dips1 x 8-10 reps each
-Dumbbell Pullover: 1-2 x 8-10 each (Rest-Pause,15 sceonds)
-Bench press 2 x 8 (x-reps)

Deltoids
POWER: week 1
-Military press: 6 x 1
-Upright row: 4 x 3
-"Cheat" lateral: 2 x 5

REP RANGE: week 2
Military press: 2 x 7-9
WG cable upright row: 2 x 10-12
Bent lateral: 1 x 13-15
Side lateral: 1x 21-25, 1 x 26-50

SHOCK: week 3
-Seated side lateral/hammer machine press superset: 1-2 x 8-10 each (1 ½ Reps)
-Peck deck/WG upright row superset: (Rest-Pause,15 sceonds)
-Cable front raise: 1 x 6-8, drop 6-8, drop 6-8



Biceps/Triceps
POWER: week 1
-Barbell curl: 6 x 1
-Hammer curl: 4 x 3
-Skull crush: 2 x 5
-Cable curl: 2 x 6
-Single arm dumbell extension: 2 x 5


REP RANGE: week 2
-Alternating dumbell curl: 2 x 7-9
-Cable curl: 2 x 12-15
-Concentration curl: 1x 13-15, 1x 18-20
-Weighted dip: 2 x 8-10
-Pushdown: 1 x 21-25, 1 x 26-50
-Kickback: 1 x 21-25, 1 x 26-50

SHOCK: week 3
-Single arm curl/CG chin up: 2 x 8-10 each (1 ½ Reps)
-Preacher curl/reverse curl superset: 1 x 6-10 each
-Pushdown/Single arm extension: 2 x 8 each
-Weighted dips/Overhead extension superset: 2 x 8 each
-Dumbbell curl: 2 x 12 (x-reps)


Legs
-Squat: 6x 1
-Leg extension: 4 x 3
-Leg press 4 x 3
-Leg curl: 2 x 5
-Bent knee Good morning: 3 x 8
-Dumbell split squat: 2 x 10

AKIRA

I thought Power week's rep scheme was 3 sets of 4-6 reps with a 4/0/X tempo and 4-5 min of rest?

Other than that, I like the variety of rep ranges and the shocks look pretty text book to me!

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

BigPapaPump68

3 sets of 4-6 is what it used to be in there. His new power week rep scheme is 1,3,5. Thank you for your help buddy

Richie1888

Just a quick thing i spotted

I thought the rep range was done

exercise 1 - 3 x 6 - 8
exercise 2 - 3 x 10 - 12
exercise 3 - 3 x 14 - 16
and so on

I know thats a very basic example but I tought thats how it was done the reps increasing or decreasing on the next exercise not within the sets of one exercise.

I may be wrong.

When you play for Celtic forget the Jersey forget the club, your playing for a people and a cause.

AKIRA

In the advanced techiniques, the 3 sets per exercise CAN be divided up into the 3 rep schemes.

You end up doing the same amount of reps, but its not the same amount of volume per intensity.

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

Richie1888

ah right im with you

When you play for Celtic forget the Jersey forget the club, your playing for a people and a cause.

AKIRA

HERE IT IS!!!

From go pro...

"POWER WEEK: One technique that I like to employ during POWER week to intensify the basic protocol is something that I call Ò1, 3, 5 Training.Ó Powerlifters often use something similar in their own training and it is extremely effective in the scheme of P/RR/S. To use this technique you pick three basic exercises for your workout. For the first exercise you will be performing single-rep sets. For the second exercise you utilize three-rep sets. For the final exercise each set will be for five-reps. The goal is to pick weights that cause you to reach failure at 1, 3, or 5 reps for the respective exercise. This type of training should NOT be done alone, as it is dangerous without a spotter. If you choose a weight that is too heavy or too light, simply adjust for the next set. Follow the rest, tempo, and exercise guidelines mentioned above for standard POWER weeks. Here is a sample workout for back:

1-Deadlifts: 6 x 1
2-Weighted Pullups: 4 x 3
3-Bent Rows: 2 x 5

Make 100% sure that you are thoroughly warmed up before getting into your work sets or an injury could occur. This type of training is extremely taxing on the CNS, so also make sure you take measures to maximize your recovery in between each workout. This means meticulous attention to diet, supplementation, and sleep!"


I like this idea. As far as Power weeks go, I fucking HATE the slow negatives, but if the reps are low and intensity is high, I could prolly do it with more success and more enthusiasm.

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