P/RR/Shock routine - critique please

[Elson]

This is a routine i based off the sticky. Thinking of trying something new and this looks quite challenging.

Changed it for a 3-day split. Any help would be appreciated.

Week 1 ??? Power (rest 4-5 mins)
Back/Bis
- Shoulder grip Pull ups???3 x 5
- Rack deadlift...3 x 3-6
-Lat Pulldown...3 x 4-6
- CG seated row...2-3 x 4-6
- Barbell curl...2 x 4-6

Chest/Tris
- Dumbell/BB bench press...3 x 4-6
- Incline press...3 x 4-6
- Military press...2-3 x 4-6
- Bodyweight dips...3 x 4-6
- Lateral Raises???3 x 6

Legs
- Squats...3 x 4-6
- Leg press...3 x 4-6
- Deadlift...2-3 x 4-6
- Good Mornings???3 x 4-6
-Calf raises???2-3 x 4-6

Week 2 ??? Rep Range (rest 2-3 mins)
Back/Bis
- WG T-Bar row...2 x 8-10
- Dumbell row...2 x 10-12
- Pullover...2 x 12-15
- Alternating dumbell curl...2 x 6-8
- Concentration curl...1-2 x 10-12

Chest/Tris
- Incline dumbell press...3 x 6-8
- Bench press...3 x 8-10
- Chest Flys...2 x 10-12
- Single arm dumbell press...2 x 6-8
- Pushdown...2 x 8-10

Legs
- Hack squat...3 x 10-12
-DB Lunges...3 x 12-15
- Stiff deadlift...2 x 8-10
-Back Hypers ???3 x 8-10
-Calf jumps???3 x 12-15

Week 3 - Shock (rest CV recovery)
Back/Bis
- Pullover/DB Bent row...1-2 x 8-10 each
- Stiff arm pulldown/ SG pulldown...1-2 x 8-10 each
- CG seated row dropset...1 x 6-8, drop, 6-8, drop, 6-8
- EZ bar curl/CG chin superset...1 x 6-10 each

Chest/Tris
- Superset...bench press/ cable crossover...2 x 8-10 reps each
- Superset...incline flys/ dips...1 x 8-10 reps each
- Seated side lateral/hammer machine press superset...1-2 x 8-10
- Pushdown/ push-up...1-2 x 6-10 each

Legs
- Superset: Lunges/ front squat...1-2 x 8-10 each
- Superset: Leg press/ lunges...1-2 x 8-10 each
- Superset: Stiff deadlifts/ back hyperextension...1-2 x 8-10 each
- Dropset: calf raises 8-10,drop 8-10, drop 8-10

 

[HOOPIE]

I would look more towards doing

back/tri's
chest/bi's
legs/delts

Keeps it a push/pull workout..

POWER: week 1

back/tri's
- 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
-CG bench press...3 x 4-6
- Skull crush...2 x 4-6
- Single arm dumbell extension...2 x 4-6


chest/bi's
- Dumbell bench press...3 x 4-6
- Incline press...3 x 4-6
- Weighted dips...2 x 4-6
- Barbell curl...2 x 4-6
- Preacher curl...2 x 4-6
- Hammer curl...2 x 4-6


legs/delts

- Squats...3 x 4-6
- Leg press...3 x 4-6
- Single leg extension...2 x 4-6
- Lying leg curl...3 x 4-6
- Stiff deadlift...2x 4-6
- Military press...3 x 4-6
- Upright row...3 x 4-6
- "Cheat" lateral...2 x 4-6

Just adjust Rep range and Shock accordingly

 

[Built]

I like Hoopie's adjustment very much, pairing tris with back and bis with chest. Legs and delts work very nicely together, you can do full clean and press in there if you like, Oly bar corner presses are also a nice addition.

 

[HOOPIE]

I like Hoopie's adjustment very much, pairing tris with back and bis with chest. Legs and delts work very nicely together, you can do full clean and press in there if you like, Oly bar corner presses are also a nice addition.

Hey Built how the heck are ya?

 

[Built]

Oh, I'm hanging in. Neck was a real bugger most of the year but it's settling down and I'm gradually getting my grip strength and my left lat back. Thanks for asking.

 

[roastchicken]

anybody ever used tri-sets for shock during a p/rr/s ?? would love to know as i am currently doing a 6-12-25 tri-sets and am looking to change things up in a few weeks and i am looking into p/rr/s as program that utilises strength and power work along side muscular endurance .sorry to hijack thread but it does sort of relate .

 

[HOOPIE]

anybody ever used tri-sets for shock during a p/rr/s ?? would love to know as i am currently doing a 6-12-25 tri-sets and am looking to change things up in a few weeks and i am looking into p/rr/s as program that utilises strength and power work along side muscular endurance .sorry to hijack thread but it does sort of relate .

I do tri sets and giant sets during shock week....

 

[juggernaut]

personally, I think the system in general is crap. I'd try a bit of minimalization and look into buying Patrick's book. Or, google BGB by Built. By far, it is possibly the best routine I've ever done.

 

[Arnold]

P-funk's ebook

 

[Elson]

i dunno...is it crap? Looked interesting to me and im bored of my current plan. I was thinking instead of changing exercises every phase is changing rep/set combos also work too? And what do you mean by "minimalization"?

 

[HOOPIE]

personally, I think the system in general is crap. I'd try a bit of minimalization and look into buying Patrick's book. Or, google BGB by Built. By far, it is possibly the best routine I've ever done.

Why cause you didnt think of it and design it. So, you see other folks having great results with P/RR/S, however, because you have a hard on for Eric you think its crap...Yeah ok!!!!!!

 

[juggernaut]

Why cause you didnt think of it and design it. So, you see other folks having great results with P/RR/S, however, because you have a hard on for Eric you think its crap...Yeah ok!!!!!!

actually, it's because its another form of periodization that anyone with a brain could come up with. I simply feel that there is too much volume in it.

My feelings towards a person like Eric had nothing to do with my post; Do a little research. Or, at least read Gaz's article on periodization. Sorry, I like my workouts to be done on research, not someone's personal history.

 

[Arnold]

insults and personal attacks are not necessary, watch it!

 

[HOOPIE]

oh and by the way, asshead, if you at least read the title of the thread-it asks for criticism. What I did was purely acceptable.

Why cause you didnt think of it and design it. So, you see other folks having great results with P/RR/S, however, because you have a hard on for Eric you think its crap...Yeah ok!!!!!!

You got to love the name calling that some folks have to do to make themselves feel better. Ah the maturity level of a high schooler. Folks that cant simply write a statement down without vulgarity towards another member, to make them feel better, cracks me up. As i scan my reply post, to what you wrote, I see nothing in there with vulgarity towards you just a statement. However, you must of felt that to make yourself feel better or look better with the other members, that you had to start name calling instead of just writing an ADULT reply. Pretty childish for someone your age dont ya think.

Secondly i did read the post and your reply of "its crap." However you placed nothing in there to back your claim which made your post look like a bashing/attack of a program due to personal feelings. Yet there are countless of folks out there using the program and having great results with it.

 

[juggernaut]

I stated that I believe there is too much volume-twice. Sorry my rhetoric wasn't as long winded as yours.

...and who the hell said I was adult?

Hello...my name is Chris....I'm an immature adult; I've had this disease since puberty-in fact, I'm still going through adolescence...thank you.

Move on.

 

[godstrength]

personally, I think the system in general is crap. I'd try a bit of minimalization and look into buying Patrick's book. Or, google BGB by Built. By far, it is possibly the best routine I've ever done.

Crap!!??

Based on what? How long did you use PRRS?

Did you use a format similar to the one listed above?

If you did, and had no success, then you may need to re-evaluate your overall intensity in the gym-nutrition-supplementation, etc. PRRS- FD/FS is after all not for a beginner.
Are you new to lifting?

i dunno...is it crap? Looked interesting to me and im bored of my current plan. I was thinking instead of changing exercises every phase is changing rep/set combos also work too? And what do you mean by "minimalization"?

Not crap at all my friend. I grew some very serious lean muscle using PRRS.

PRRS-FD/FS is still the bases for the way I lift now. I've been using it for about a year.

 

[Elson]

I was also thinking there was too much volume on the original plan so i cut it down to 5 exercises max.

Any advantages to this pairing? back/tris, chest/bis, legs/delts
It looks good since its a 3-day routine too. I think Ill keep my exercises but change up the split.

 

[godstrength]

heh...no need to bring out the claws.
I was also thinking there was too much volume on the original plan so i cut it down to 5 exercises max.

Any advantages to this pairing? back/tris, chest/bis, legs/delts
It looks good since its a 3-day routine too. I think Ill keep my exercises but change up the split.

The great thing about PRRS is it can be applied to just about any lifting style. You do not really have to perform that amount of volume if you chose not to. Just apply the principles themselves. Make sure your focus on both the concentric and especially the eccentric portionn of your reps.

Your pairing is fine. The following is my exact routine.

Mon: Back- Light Bi's
14 sets back
4 sets compound (rack deads, t-bar row, or BB rows)
4 sets compound (rack deads, t-bar row, or BB rows) I alternate these week to week
3 sets Lat PD's. I alternate wide grip and cg weekly
3 sets DB rows, HS low row, Seated Row. These are also rotated weekly.
3 sets heavy bicep: 4-6 rep range

Tues: Chest Back / shoulders / Light tri's
10 sets. Mix of compound and auxcillery movements like above (chest)
6 sets shoulders
3 sets heavy tricep work. Tricep pressdowns with V-Bar or reverse grip are favorites.

WED: OFF / Cardio
Thur: LEGS
Fri: Arms

 

[gopro]

Why cause you didnt think of it and design it. So, you see other folks having great results with P/RR/S, however, because you have a hard on for Eric you think its crap...Yeah ok!!!!!!

Bro, forget dealing with jugger...he is a child. He does not like anything I have to say or stand for. He never tried my program and thus cannot speak intelligently about it.

Science DOES back my program...the volume is not too high for most (and can be adjusted to meet the recovery ability of each individual)...there are thousands upon thousands of people using it the world over calling it the best program they have ever used (I get emails daily from all corners)...it has been used successfully by pros, top amateurs, weekend warriors, athletes in all sports, teens and even older folks...some of the top scientists and trainers in the sports/bodybuilding arena have praised PRRS...and I am 40 years old, have been training the better part of 20 years and am drug free and STILL MAKING GAINS!!

So, since PRRS has been around since 2002 and is only gaining in popularity I believe it has passed the test.

Jugger is a nobody and all speaks from a position of personal dislike whether he wants to admit it or not.

 

[juggernaut]

Crap!!??

Based on what? How long did you use PRRS?

Did you use a format similar to the one listed above?

If you did, and had no success, then you may need to re-evaluate your overall intensity in the gym-nutrition-supplementation, etc. PRRS- FD/FS is after all not for a beginner.
Are you new to lifting?



Not crap at all my friend. I grew some very serious lean muscle using PRRS.

PRRS-FD/FS is still the bases for the way I lift now. I've been using it for about a year.

Crap. Yes. I said "crap". For the four thousandth time, that's the word I used, "crap". 4001.
Besides, there are far less hyped systems that wrap circles around it which are research based and have better scientific backing than personal history. I dont like it. I'm actually allowed to not like it. I merely expressed an opinion and offered better alternatives.

Get over it.

 

[gopro]

Crap. Yes. I said "crap". For the four thousandth time, that's the word I used, "crap". 4001.
Besides, there are far less hyped systems that wrap circles around it which are research based and have better scientific backing than personal history. I dont like it. I'm actually allowed to not like it. I merely expressed an opinion and offered better alternatives.

Get over it.

Yes, you ARE allowed to not like it, LOL.

 

[godstrength]

Crap. Yes. I said "crap". For the four thousandth time, that's the word I used, "crap". 4001.
Besides, there are far less hyped systems that wrap circles around it which are research based and have better scientific backing than personal history. I dont like it. I'm actually allowed to not like it. I merely expressed an opinion and offered better alternatives.

Get over it.

Of course you are allowed not to like it.

My question was. How long did you use the system before coming to the decision that it did not work for you!!???

 

[juggernaut]

YouTube - That's what I think

 

[Arnold]

Bro, forget dealing with jugger...he is a child. He does not like anything I have to say or stand for. He never tried my program and thus cannot speak intelligently about it.

Jugger is a nobody and all speaks from a position of personal dislike whether he wants to admit it or not.

agreed.

 

[gopro]

YouTube - That's what I think

And once again, Juggs proves the validity of his point with as much intelligence as he can muster.

 

[Arnold]

My question was. How long did you use the system before coming to the decision that it did not work for you!!???

he has never used it and if he claims that he has he is lying.

 

[godstrength]

So, without ever using PRRS, you've made an assessment about a training program in which you have absolutely NO experience with or first hand knowledge of the results itself- and can somehow make the claim that it is crap. Ha, good one!!

I do agree with an earlier post of yours. You are indeed a child....

 

[juggernaut]

he has never used it and if he claims that he has he is lying.

This is getting stupid, even for me...wanna bet?

 

[Arnold]

This is getting stupid, even for me...wanna bet?

it got stupid when you joined in on this thread.

 

[juggernaut]

it got stupid when you joined in on this thread.

you soooo funny!