Gopro Workouts

[Larva]

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)
[/QUOTE]

sorry but i don't understand, is the first # how long you hold it up? i just don't get it.
thanks for your time

 

[Alaric]

I believe that he meant for Power week there is a 3 second negative, 0 second pause, and a 1 second positive (explosive). The first number, is the negative part of the exercise.

 

[firestorm]

Originally posted by Smaug
Seems like alot of people are or have used this, it looks really awesome, but quick question. What have the results on it been like, I'm really trying to put on some mass and trim down a bit and cut up a little in the next 3 months, so hows everyones luck on this been?

Smaug, I know exactly your thought process here. Many times, a product you hear about or stories you hear are blown way out of proportion and when you finally buy the product your very disapointed. Ive been there myself. Luckily you asked the RIGHT question here. Basically your asking "proove it". Show me. And that is an excellent mind set to have. So I'm going to answer your question as proof personified. All you need to do is go to my Journal that I started in October and look at my beginning workouts on the 1st couple pages. then go toward the end and do a comparison. One example you may see is where I was struggling to get 6 reps of flat DB bench presses with 95 pounds. Today I have no problem meeting those same reps and actually getting at least 2 sets of 8 with 120's. I was struggling with 185 on bentover rows and my last POWER routine I hit 275 for I believe 4 reps. So if someone needs proof positive that the system works,, go read my journal. If your still not convinced, check out TANKs Journal. There are pleanty of Journals out there of members following the POWER REP RANGE SHOCK program making excellent progress.
my journal is located at: http://www.ironmagazineforums.com/showthread.php?s=&threadid=21333

 

[gopro]

Originally posted by Alaric
I believe that he meant for Power week there is a 3 second negative, 0 second pause, and a 1 second positive (explosive). The first number, is the negative part of the exercise.

You are correct!

 

[gopro]

Originally posted by firestorm
Smaug, I know exactly your thought process here. Many times, a product you hear about or stories you hear are blown way out of proportion and when you finally buy the product your very disapointed. Ive been there myself. Luckily you asked the RIGHT question here. Basically your asking "proove it". Show me. And that is an excellent mind set to have. So I'm going to answer your question as proof personified. All you need to do is go to my Journal that I started in October and look at my beginning workouts on the 1st couple pages. then go toward the end and do a comparison. One example you may see is where I was struggling to get 6 reps of flat DB bench presses with 95 pounds. Today I have no problem meeting those same reps and actually getting at least 2 sets of 8 with 120's. I was struggling with 185 on bentover rows and my last POWER routine I hit 275 for I believe 4 reps. So if someone needs proof positive that the system works,, go read my journal. If your still not convinced, check out TANKs Journal. There are pleanty of Journals out there of members following the POWER REP RANGE SHOCK program making excellent progress.
my journal is located at: http://www.ironmagazineforums.com/showthread.php?s=&threadid=21333

Fire...thanks once again for answering another question in this thread in your usual thoughtful manner.

 

[Larva]

thanks

 

[Rissole]

GP, i know i can use P,RR,S whilst cutting but will there be a particular time that i will need to change anything? Like when i get close to comp??

 

[gopro]

Originally posted by Rissole
GP, i know i can use P,RR,S whilst cutting but will there be a particular time that i will need to change anything? Like when i get close to comp??

When you get close to competition you will need to begin to eliminate the POWER week as you'll risk injury with the extra heavy weights at that point, and also shock week will become to taxing on your overall system. Your last 2-3 weeks of training before a show would best be just RR.

 

[TwoWalks]

Originally posted by gopro
When you get close to competition you will need to begin to eliminate the POWER week as you'll risk injury with the extra heavy weights at that point, and also shock week will become to taxing on your overall system. Your last 2-3 weeks of training before a show would best be just RR.

Who knows, some day I might compete in a class for 70 and over and this is going to be good info for me to know ... adding it to my info file for P/RR/S. This gives me 12 years to get ready ... incase any one does not notice from the above:

I will still be doing P/RR/S when I turn 70

 

[gopro]

Originally posted by TwoWalks
Who knows, some day I might compete in a class for 70 and over and this is going to be good info for me to know ... adding it to my info file for P/RR/S. This gives me 12 years to get ready ... incase any one does not notice from the above:

I will still be doing P/RR/S when I turn 70

If you are still using my system in 12 years and decide to get up on stage, let me know cause I want to be in the front row!!

 

[TwoWalks]

Originally posted by gopro
If you are still using my system in 12 years and decide to get up on stage, let me know cause I want to be in the front row!!

Not only will I let you know ... I'll get you a ticket.

 

[Rissole]

Originally posted by gopro
When you get close to competition you will need to begin to eliminate the POWER week as you'll risk injury with the extra heavy weights at that point, and also shock week will become to taxing on your overall system. Your last 2-3 weeks of training before a show would best be just RR.

Once again....
You da man

How much longer for pt2?? come on.... i'm itchin'...

 

[gopro]

Originally posted by TwoWalks
Not only will I let you know ... I'll get you a ticket.

And I'll be cheering my ass off for ya!

 

[gopro]

Originally posted by Rissole
Once again....
You da man

How much longer for pt2?? come on.... i'm itchin'...

No problem buddy.

About part 2...this is going to be a big project...bigger than I thought. I have big plans!

 

[tango_hotel]

Don't blame me if you need a new wardrobe!

GP included this statement when he posted his delt routine. I am seeking others who would like to join me in a Class Action Suite against GP for the fact that their shirts no longer fit right. I have been using his routine for four weeks now and although I have good results with every body part my delts have exploded. Although he included the above statement I do not think it will hold up in a court of law and I just spent 150 bucks buying a few new shirts. Come on people who is with me, this is America we have the right to sue because our coffee is to hot.

(Disclaimer) I am not a lawyer nor do I play one on TV but I have watched some reruns of LA Law and Malock.

 

[gopro]

Originally posted by tango_hotel
GP included this statement when he posted his delt routine. I am seeking others who would like to join me in a Class Action Suite against GP for the fact that their shirts no longer fit right. I have been using his routine for four weeks now and although I have good results with every body part my delts have exploded. Although he included the above statement I do not think it will hold up in a court of law and I just spent 150 bucks buying a few new shirts. Come on people who is with me, this is America we have the right to sue because our coffee is to hot.

(Disclaimer) I am not a lawyer nor do I play one on TV but I have watched some reruns of LA Law and Malock.

No, you see, you cannot sue me b/c I gave you fair warning! "Don't blame me if you need a new wardrobe!" This is legal terminology which covers me against frivilous lawsuits such as this one! All I can say is...

...nah...nah nah...nah nah...nah

 

[firestorm]

Yea Tango stop the whining. do like I did,, I just put a slit down the middle of the back of all my tight dress shirts which now gives room for the lats. I've cut the sleeves off all the shirts that were too tight around either my shoulders, arms or both. As for loss in weight around the midsection,, you grab a handfull of shirt in the back and fold it over a few times until it is form fitting around your waist and then, Duck tape it! Now you have a fully tailored shirt which fits perfectly.

 

[myCATpowerlifts]

hahahahaha

 

[JackBauer822]

Hey guys. This is for Gopro, or anybody who has done this routine: Would it be a problem (i.e. hurt my gains) if I were to do weighted Dips first on Chest Day and do Bench Presses after? The thing is, I have some heavy dumbbells, but not heavy enough to really start out Chest day and go to failure after 6-8 reps. If I were to do it for the 8-10 or 10-12 rep set, I could probably go to failure more since it'd be higher reps AND I'd just have finished Dips. Otherwise, I could probably still do them first. I was just wondering if it'd hurt my gains by doing it (i.e. is Order really important).

Also, when working the delts, I like to do side laterals with dumbbells. Do you prefer them seated or standing? And do you start with dumbbells to your SIDE or in front of your thigh area?

thanks guys

Jack Bauer

 

[Rissole]

Originally posted by tango_hotel
GP included this statement when he posted his delt routine. I am seeking others who would like to join me in a Class Action Suite against GP for the fact that their shirts no longer fit right. I have been using his routine for four weeks now and although I have good results with every body part my delts have exploded. Although he included the above statement I do not think it will hold up in a court of law and I just spent 150 bucks buying a few new shirts. Come on people who is with me, this is America we have the right to sue because our coffee is to hot.

(Disclaimer) I am not a lawyer nor do I play one on TV but I have watched some reruns of LA Law and Malock.

I'm with ya tango I was thinkin the same thing on Sunday.
I played bass for the 2 morning services at church and my dress pants are now too tight around the quad, consequently when walking around my pants crawl up and i was getting excess material in the front not good walking around looking like ya crakin a fat
Do you know how much taliored dud's are gonna cost me......
Send me some Redline GP and i'll be happy

 

[firestorm]

Riss ya got to get rid of the polyester bro. the shit went out of style in the 80's. lol

 

[firestorm]

Originally posted by JackBauer822
Hey guys. This is for Gopro, or anybody who has done this routine: Would it be a problem (i.e. hurt my gains) if I were to do weighted Dips first on Chest Day and do Bench Presses after? The thing is, I have some heavy dumbbells, but not heavy enough to really start out Chest day and go to failure after 6-8 reps. If I were to do it for the 8-10 or 10-12 rep set, I could probably go to failure more since it'd be higher reps AND I'd just have finished Dips. Otherwise, I could probably still do them first. I was just wondering if it'd hurt my gains by doing it (i.e. is Order really important).

You have 3 choices that come to mind.
1. Pre exhaust. Doing as you stated above. Weighted dips 1st. Not a bad thing to do but your still missing out on a bit on flats because pre exhauted or not your still not handling heavy weight.

2. Do Inclines 1st then. That way your still utilizing a major power movement.

3. Do flats but use a straight bar instead of Dumbells. Later in the routine when your supposed to use the straight bar for flats use the Dumbells. I believe that would be on the Shock week.

*************************
QUOTE:
Also, when working the delts, I like to do side laterals with dumbbells. Do you prefer them seated or standing? And do you start with dumbbells to your SIDE or in front of your thigh area?

You do side laterals all three weeks. Keep in mind that seated are harder because you have less opportunity to cheat. On heavy day I'd suggest doing them Standing so you can handle heavier weights where a "little" cheat on the last rep or two of each set is acceptable.
On the REP Range week I'd suggest lighter weight so your in the Rep range but doing them seated with Zero Cheating. On shock week your doing one arm cables so your standing on those.

 

[Rissole]

Originally posted by firestorm
Riss ya got to get rid of the polyester bro. the shit went out of style in the 80's. lol

 

[firestorm]

Hey now,,,,put that tounge back in your face young man!!! I wish I had that problem your speaking of bro regarding the thighs and pants. Damn. My legs suck.

 

[TwoWalks]

Never really thought about the clothing problems of doing this routine. Oh, thinking about it, I should really have no problem for a few months any way. Having started off a little on the plump side I have a good collection of shirts sizes:

1x
2x
3x

I guess around the end of the first year I might have to start looking at some larger sized shirts


NOT

 

[Rissole]

Originally posted by firestorm
Hey now,,,,put that tounge back in your face young man!!! I wish I had that problem your speaking of bro regarding the thighs and pants. Damn. My legs suck.

Dumb thing is i want my quads a whole lot bigger.....
I swap ya.... your delts for my quads

 

[firestorm]

Oh man that sounds tempting because surprisingly my delts were another weak point of mine but I've seen them coming up actually. Normall I don't see the progress on me but the shoulders I can actually see a difference. so it would be like just doing 3 months over again knowing I can put the size back on. The legs over that time havent gone up a damn centimeter. So I'd probably do the trade. So do we need to have some sort of contract for this Riss? How do we go about the trade? lol

 

[gopro]

Originally posted by JackBauer822
Hey guys. This is for Gopro, or anybody who has done this routine: Would it be a problem (i.e. hurt my gains) if I were to do weighted Dips first on Chest Day and do Bench Presses after? The thing is, I have some heavy dumbbells, but not heavy enough to really start out Chest day and go to failure after 6-8 reps. If I were to do it for the 8-10 or 10-12 rep set, I could probably go to failure more since it'd be higher reps AND I'd just have finished Dips. Otherwise, I could probably still do them first. I was just wondering if it'd hurt my gains by doing it (i.e. is Order really important).

Also, when working the delts, I like to do side laterals with dumbbells. Do you prefer them seated or standing? And do you start with dumbbells to your SIDE or in front of your thigh area?

thanks guys

Jack Bauer

Go ahead and do the dips first if it helps you stay within the proper rep ranges set in the routine...especially power week.

As for laterals, I prefer them seated, but will occasionally switch to the standing version (usually if I do them on a power week). I almost always start with the dumbells by my sides.

 

[JackBauer822]

Originally posted by gopro
Go ahead and do the dips first if it helps you stay within the proper rep ranges set in the routine...especially power week.

As for laterals, I prefer them seated, but will occasionally switch to the standing version (usually if I do them on a power week). I almost always start with the dumbells by my sides.

OK, that sounds good. Now, about laterals, when I read articles, people say that these are usually done incorrectly. If done correctly, however, the sky is the limits for how wide the delts can grow. Can you please briefly talk about how far your raise the dumbbells and if your elbow is bent at all, etc. I hear these things can affect how well they are done.

I am also interested in your statement about doing some kind of 1-arm movement for shoulders. I was thinking of doing a set or two of 1-arm DB Shoulder Presses. What is the benefit of 1-arm? I'm really curious actually -- I've never tried doing that. Never see people mention it either.

Thanks

JB

 

[gopro]

Originally posted by JackBauer822
OK, that sounds good. Now, about laterals, when I read articles, people say that these are usually done incorrectly. If done correctly, however, the sky is the limits for how wide the delts can grow. Can you please briefly talk about how far your raise the dumbbells and if your elbow is bent at all, etc. I hear these things can affect how well they are done.

I am also interested in your statement about doing some kind of 1-arm movement for shoulders. I was thinking of doing a set or two of 1-arm DB Shoulder Presses. What is the benefit of 1-arm? I'm really curious actually -- I've never tried doing that. Never see people mention it either.

Thanks

JB

Raise the dumbells to no higher then shoulder level. Keep slight bend in the arms and attempt to raise arms as if someone were pulling up on your elbows with a string. In other words, lead with the elbows not the hands.

Any one arm movement recruits more fibers in the target muscle b/c of the stronger CNS signal brought about by not having said signal spread across both sides. Also, this will not allow the stronger side to compensate for the weaker side...it is forced to work on its own.