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P/rr/s Devotees...make Yourself Known!
- Thread starter gopro
- Start date
Well, I've been using gopro's program for a little over a year. I took a short break, and yesterday I was just starting it back up. I've made great gains, with the help of his program I was able to bulk up to 180, and cut down to 165 (where I currently am). I've never been this cut in my life, and I'm loving it, my abs are finally starting to show through. When I start a full P/RR/S cycle in september, i will also be adding gopro's modification for the bench max, as well as a bulk for the winter. I'll give you guys an update on that, or you can check it out in my journal.
Gopro -Sorry I have been away for awhile. I am P/RR/S addict from South Africa that is doing well and looking good since I started using your style. Any T-shirts on on offer let me know!!!
Gopro - thanks a million....for every admirer I get I owe it to you!!!!!
Gopro - thanks a million....for every admirer I get I owe it to you!!!!!
Have not been keeping up with the site but I have been doing the P/RR/S for about 2 months now and loving every minute!!!!!!!!
I am in my rep range week and really excited about it. Also does anyone know if P/RR/S II is out yet and if so where can I find that?
I am in my rep range week and really excited about it. Also does anyone know if P/RR/S II is out yet and if so where can I find that?
Thanks for chiming in! Glad you are liking the program. P/RR/S II is not fully developed yet, but there is a thread here in the training forum where I begin to outline some of the basics of P/RR/S II.BigE said:Have not been keeping up with the site but I have been doing the P/RR/S for about 2 months now and loving every minute!!!!!!!!
I volunteer to be the P/RR/S II guinea pig!!! 
I bet gp could use some PRRS II beta testers, just like with TP-PT 
Rissole is already using the revised P and RR week as outlined in the P/RR/S thread I put up here a while back. He loves it. But it is only for the very advanced. Soon, there will be lots more info on the new program.Paynne said:I bet gp could use some PRRS II beta testers, just like with TP-PT
Sapphire said:I volunteer to be the P/RR/S II guinea pig!!!
I think I know someone else who would like to as well....
Wink wink
Nudg Nudg
OK its me.....
i started this almost a month ago.gopro said:
Day 1
Back
???Week 1
rackDeadlift 5X1-2
Smith Bent Row 3X3-4
Wide Grip Pullups 3X4-5
Close Grip Seated Row 3X5-6
-Week 2
full Deads 5X1-2
Rev Grip Pulldowns 3X3-4
Smith Bent Row 3X4-5
Cable 1-Arm Row 3X5-6
???Week 3
CG Pulldown 3X6-8
DB Row 3X8-10
Str. Bar Cable Row 2X11-15
Pullover 2X16-20
???Week 4
Rev Grip Bent Row 2X8-10
s.s. w/WG Pulldown 2X8-10
Deadlift 3X4-6
s.s. w/ Hyperextensions 3X10-12
CG Seated Row 3X6-8(dropsets)
Traps
???Week 1
Seated DB Shrug 3X6-8
Smith Behind Shrug 3X4-6
???Week 2
Lying Cable Shrug 3X4-6
Smith Shrug 2X4-6
-Week 3
CG Upright Row 3X6-8
DB Shrug 2X15-20
???Week 4
DB Shrug 3X8-10
s.s. w/Smith Shrug 3X8-10
Day 4
Quads
???Week 1
full Squats 5X2-3
Leg Press 3X4-5
Single Leg Extension 3X5-6
???Week 2
Leg Press 5X2-3
Hack Squat 3X4-5
Leg Extension 3X5-6
???Week 3
Leg Press 4X7-10
Hack Squat 3X11-15
Leg Extension 3X16-20
???Week 4
Leg Extension 3X8-10
s.s. w/ Front Squat 3X8-10
Sissy Squat 2X8-10
s.s. w/ Squat Machine 2X8-10
Hack Squat 3X6-10(drop)
Hamstrings
???Week 1
Lying Leg Curl 5X2-3
DB Straight Leg Dead 3X4-6
???Week 2
Lying Single Leg Curl 5X2-3
Seated Leg Curl 3X4-6
???Week 3
Lying Leg Curl 3X6-8
Straight Leg Dead 2X8-11
Seated Leg Curl 2X12-15
???Week 4
Lying Leg Curl 3X8-10
s.s. w/ Kneeling Leg Curl 3X8-10
Single Leg Curl 3X6-10 (drop)
Calves
???Week 1______
???Week 2______
???Week 3______
Day 2
Chest
???Week 1
Bench 6X1-2
Smith Incline 3X3-4
Flye 3X5-6
-Week 2
Smith Incline 6X1-2
DB Bench 3X3-4
Cable Flye 3X5-6
???Week 3
Incline DB 3X7-10
Smith Bench 3X11-15
Flye 3X16-20
???Week 4
Smith Flat to Neck 3X8-10
s.s. w/Cable Crossover 3X8-10
Incline Flye 2X8-10
s.s. w/ Dips 2X8-10
Mach. Bench Presss 3X8-10(drop)
Triceps
???Week 1
Dips 5X2-3
Skullcrusher 3X4-5
DB French Curl 3X5-6
-Week 2
Str. Bar French Curl 5X2-3
Pressdown 3X4-5
Dips 3X5-6
???Week 3
Dips 3X6-9
Pushdown 3X10-13
Kickback 2X14-20
???Week 4
Str. Bar Pushdown 2X6-10
s.s. w/ Cable Overhead 2X6-10
Rev. Grip Pressdown 2X6-10
s.s. w/ Incline Skullcrusher 2X6-10
2 Bench Dips 2X6-10(drop)
Day 5
Shoulders
???Week 1
Smith Military 3X1-2
Upright Row 3X3-4
Side Lateral 2X5-6
-Week 2
Mach. Military 3X2-3
Cable Side Laterals 3X4-5
Bent Lateral 3X5-6
???Week 3
DB Military 3X6-8
Side Lateral 2X8-10
Front Lateral 2X10-15
???Week 4
Hammer Military 3X8-10
s.s. w/ seated side lateral 3X8-10
DB Upright 2X8-10
s.s. w/ DB Military 2X8-10
Cable Front Raise 3X6-8(drop)
Biceps
???Week 1
Barbell Curl 4X2-3
Preacher Curl 2X4-5
DB Hammer Curl 2X5-6
-Week 2
Curl Bar Curl 4X2-3
DB Preacher 2X4-5
Lying Cable Curl 2X5-6
???Week 3
Incline DB Curl 3X7-10
Cable Curl 2X11-15
Concentration Curl 2X16-20
???Week 4
Standing Curl Bar 2X6-10
s.s. w/ DB Preacher Curl 2X6-10
DB Drop Curl 3X6-10 (drop)
----
rest intervals 2-3 min tops
my bdy ft has stayed at 13.6 % my bdy wt when i started 221and now at 225. the only cardio i do is 15 min HIIT after the wts.
pro 375-400 grams
carbs 150 to 250[this varies]
fats 30 efa grams
10-15 sat[venison keeps this low]
TaPo31 came up with the above program. i made a few changes, but i love the results!!!
Last edited:
Tank, I had no idea, I am honored to have someone of your level use my little setup, although I can't take much credit at all, the real credit goes to GP for developing such a great program.
Taylor
Taylor
Its a great program like you said. It has taken me to a different level already, its a great feeling to be going on 41 and have alot of young lifters want to train with you. I have two young bb'ers that went through 9 wks of version I, they were very pleased with the results, and i might add, very sore at times.TaPo31 said:
A good sore,but sore!!!!!
I have played around with alot of Bcaa's before during and after my last month of version II, its an intense program, so i didnt wanted to make sure i got my butt covered in all aspects of recovery. on non training days Gp suggested up to 400 grams of protein, man, did i love that idea!!!!!!
I told GP all the girls on IM would LOVE that pic!
I made him that AVI.. he needed a change!
I made him that AVI.. he needed a change!
Sapphire said:I told GP all the girls on IM would LOVE that pic!
I made him that AVI.. he needed a change!
You change yours every other day...I change mine every 3 years...so what?
TaPo31 said:
Thanks TaPo, but what Tank is trying to say, is that you came up with an excellent "version" of P/RR/S, and I agree, as I told you on the VPXforums. And anytime you impress Tank, you have impressed ONE BIG MOFO!
gopro said:You change yours every other day...I change mine every 3 years...so what?
You should change yours more often.. maybe some shirtless pics!
gopro said:I gotta charge for those
WHAT!??? How about a trade?
Tank316 said:
Yeah I'm the same age, and I'm the only one in that age group that is in the power rack rather than the nautilus machines all the time. As I've said before, my goal is to be the first 65 year old underwear model
I see that version is P/P/RR/S. That program looks great but I'm gonna stick with the basic one for at least a few more cycles before the advanced torture begins.
----gopro said:Thanks TaPo, but what Tank is trying to say, is that you came up with an excellent "version" of P/RR/S, and I agree, as I told you on the VPXforums. And anytime you impress Tank, you have impressed ONE BIG MOFO!
rest intervals 2-3 min tops
my bdy ft has stayed at 13.6 % my bdy wt when i started 221and now at 225. the only cardio i do is 15 min HIIT after the wts.
pro 375-400 grams
carbs 150 to 250[this varies]
fats 40/50 efa grams[raw almonds/n/p/b or Udo's choice.
10-15 sat[venison keeps this low]
TaPo31 came up with the above program. i made a few changes, but i love the results!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Bcaa's 20 before,during and after.....it has been a tad costly, but for what its worth at 41, what the hell!!!!!!
