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Gopro Workouts
- Thread starter South-Africa
- Start date
You posted that in a different thread gopro, but I was wondering about a couple things.
1) you prefer the method you prefer, but i don't have flax oil, could I replace that with say maybe 1/2 tbsp of peanutbutter?
Also, are BCAA's found in any natural food, because I don't have that supp, but I'd rather down my shake after a cardio session rather than before.
Thanks!
You could use natural PB or just skip it entirely.
Yes, all protein foods have BCAAs, but it would not be the same as consuming them as a pill/powder which is more concentrated.
tango_hotel
Elite Member
I fall into the category of newbie since I've only been back in the gym for 5 months after several years. I didn't find the quote above until last night. I started your routine and just finished up rep range week.
So as you recommended I will go back and do power again and leave shock out for awhile. But I have questions about a few exercises.
First my back has always been my weakest bodypart and right now I have trouble doing chins for the recommended reps. Should I continue to do what I can on chins or could I use pulldowns and work up to doing chins?
Second my gym only has one set of grips for dips they are not that wide so on chest day I feel the dips in my tri's but not so much in my chest. Do you have any suggestions?
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firestorm
Banned Member
bump
GoPro, want to really thank you for all the advice and assistance with this program.
Last Monday I began doing the RR/RR/P as per instructions. With the reduced weights and more focus, I have been sore far beyond norm. Next week will be the first time for P and then repeat the cycle again. I am enjoying this workout and can already tell its going to be benificial.
Last Monday I began doing the RR/RR/P as per instructions. With the reduced weights and more focus, I have been sore far beyond norm. Next week will be the first time for P and then repeat the cycle again. I am enjoying this workout and can already tell its going to be benificial.
If possible, with the chins...do as many as you can and then walk right over to the pulldown machine and complete your set. This will help you improve on chins, but also get the required reps.
As far as the dips, drop em on chest day. Simply sub another chest exercise that hits the lower pecs (decline press or flyes is fine here).
tango_hotel
Elite Member
GP thanks for your advise. I don't want to take advatage of your good nature but I thought of a couple of more questions while I was at work. As a newbie would doing P/RR/RR be a good split to follow for say three cycles then take a week off and do this untill I start to plateau then throw in a shock week?
GP was just wondering if you could post a refresher on the tempo's used for each week.
I havent concentrated on it enough and now i'm cutting i want to make sure i'm getting it spot on. Thanks bud
I havent concentrated on it enough and now i'm cutting i want to make sure i'm getting it spot on. Thanks bud
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Hey Tango,
Heres something GoPro posted a while back about a similar question. Figured it'd tide u over till he replies. I've been using P/RR/S for about a year now and continue to make great gains!
Heres something GoPro posted a while back about a similar question. Figured it'd tide u over till he replies. I've been using P/RR/S for about a year now and continue to make great gains!
Do this program for 9 straight weeks, then take a week off. After that we can have you switch to this:
P, RR, RR, S
After 12 weeks you can take another week off and then switch to traditional P, RR, S.
Originally posted by Rissole
GP was just wondering if you could post a refresher on the tempo's used for each week.
I havent concentrated on it enough and now i'm cutting i want to make sure i'm getting it spot on. Thanks bud
Tempos as in lifting speed or as far as rest between sets? Well, heck, lets talk about both...
Lifting speed:
P: 3/0/1
RR: 2/1/2
S: first movement of superset 2/1/2
second movement of superset 1/0/1 (rythmic)
*These do not have to be exact but will give you an idea of what type of "tension" we are looking for.
Rest BTW sets:
P: 4-5 min
RR: 2-3 min
S: cardiovascular recovery
tango_hotel
Elite Member
GoPro thanks for all the advise I know these things get asked alot. If you have read the Mark Twain quote in my signature you most certainly fall into the later category and I think there are many on this board that would agree with me. I think you have answered all the questions I have for now but I am sure that in the future I will have more. But for now I will quit bothering you and again thank you so much for your advise.
Fuggen champion
Thanks big fella 
I was pretty close to that 
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Go Pro, do you do all your sets to failure or just some of them?
All...and some way beyond. However, remember that I have been training for 15 years and can tolerate that level of intensity. Also, I go to great lengths to ensure my recovery. Finally, I do pretty low volume so that I am training HARD, not LONG and hard.
Gopro... just wanted to say that focusing on rep speed has been the best thing eva for my workouts!!
Just slowing down to 2/1/2 instead of my usual 1/0/1 WOW
I thought i had good form b4 but slowing down cleans you up even more.
I did my chest workout on Monday, today is Wednesday (night) and my pecs KILL.... not just the ususal pain but they really hurt
The whole pec too.... not just one part like usual
About power week 3/0/1 thats gonna hurt!! Spec for squats 
Just slowing down to 2/1/2 instead of my usual 1/0/1 WOW
I thought i had good form b4 but slowing down cleans you up even more.
I did my chest workout on Monday, today is Wednesday (night) and my pecs KILL.... not just the ususal pain but they really hurt
The whole pec too.... not just one part like usual About power week 3/0/1 thats gonna hurt!! Spec for squats
Originally posted by Rissole
Gopro... just wanted to say that focusing on rep speed has been the best thing eva for my workouts!!
Just slowing down to 2/1/2 instead of my usual 1/0/1 WOW
I thought i had good form b4 but slowing down cleans you up even more.
I did my chest workout on Monday, today is Wednesday (night) and my pecs KILL.... not just the ususal pain but they really hurt
No doubt buddy...focusing on rep speed is something that few do and boy, they don't know what they are missing!
And your arm in your avitar is much improved!!
His arm is freaking scary GP! 
Originally posted by gopro
I know...I ran screaming when I saw it!
Thanks fellas
Checking in:
Began two weeks ago doing RR/RR/P repeat. Tomorrow completes the second week of RR and Monday I begin P week.
What do I think after only two weeks.
I'm impressed
I have done Max-ot - GVT - and about 10 different workouts and NOTHING has made me as sore and for as long as P/RR/S and thats only from doing the RR.
If mental is half the game then I am in this game for the long haul.
To anyone that is reading this thread and has yet tried this program - Don't just read and wonder - give it a try and believe me, if your doing it correct you will also be impressed.
Actually looking forward to P week to give myself a rest - now there is a new twist.
Began two weeks ago doing RR/RR/P repeat. Tomorrow completes the second week of RR and Monday I begin P week.
What do I think after only two weeks.
I'm impressed
I have done Max-ot - GVT - and about 10 different workouts and NOTHING has made me as sore and for as long as P/RR/S and thats only from doing the RR.
If mental is half the game then I am in this game for the long haul.
To anyone that is reading this thread and has yet tried this program - Don't just read and wonder - give it a try and believe me, if your doing it correct you will also be impressed.
Actually looking forward to P week to give myself a rest - now there is a new twist.
Originally posted by TwoWalks
Checking in:
Began two weeks ago doing RR/RR/P repeat. Tomorrow completes the second week of RR and Monday I begin P week.
What do I think after only two weeks.
I'm impressed
I have done Max-ot - GVT - and about 10 different workouts and NOTHING has made me as sore and for as long as P/RR/S and thats only from doing the RR.
If mental is half the game then I am in this game for the long haul.
To anyone that is reading this thread and has yet tried this program - Don't just read and wonder - give it a try and believe me, if your doing it correct you will also be impressed.
Actually looking forward to P week to give myself a rest - now there is a new twist.
Thanks so much for this very kind endorsement. Just wait until P/RR/S...THE COMPLETE PROGRAM comes out!
Oh and Two Walks- Power week usually has me sorer than RR does Something to look forward to!
Something to look forward to!
Not kind - just truth from my view point
I look forward to: P/RR/S ... THE COMPLETE PROGRAM. I am a believer
Thanks Rock ... Really needed to hear that
My workouts for the last six months have been more power oriented so I think that P week will go a little easier on the tissue at least in the length of time they are sore. The RR weeks really are hitting tissue that I have never worked. The max reps I had done before were 10 - 12 and never in ascending order at the same weights before.
I'll let you know at the end of P week if I survive.
