Yeah... a blokes gotta dream ya know
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Power/Rep Range/Shock: The Basics
- Thread starter gopro
- Start date
Yeah we know Gopro, but your dreams don't count buddy 
Randy said:Yeah we know Gopro, but your dreams don't count buddy
Actually reality Randy...back a few years ago I had a "very open minded" girlfriend that "encouraged" that sort of thing. Man, I miss her!
gopro said:Don't doubt me...its already happened...twice!
big deal, who hasn't??? College was a blast!!!!!!!!!!!!!!!
Sapphire said:
big deal, who hasn't??? College was a blast!!!!!!!!!!!!!!!
LOL...more like 1996-1998 in lovely San Diego California! Beautiful girl, beautiful place, beautiful attitude!!!!!!!!!!!!!!
But I'm closer
RR week
Gopro, I read through half the thread for the answer but decided it would be easier to ask considering how long this thread has become, ........sooo....apologies if the answer is already buried here somewhere.
In RR week,
Is it:
Set 1: 7-10 reps
Set 2: 11-15 reps
Set 3: 16-20 reps
(FOR EVERY EXERCISE?????) (I know you can do 4 sets also!)
OR Is it:
Main lifts (bench etc) Sets 1,2 and 3: 7-10 reps
secondary lifts sets 1,2 and 3 :11-15 reps
other lifts sets 1,2 and 3 16-20 reps
Basically what I'm asking is, in RR week do you vary the reps in every set for every exercise?
cheers
Karl
Gopro, I read through half the thread for the answer but decided it would be easier to ask considering how long this thread has become, ........sooo....apologies if the answer is already buried here somewhere.
In RR week,
Is it:
Set 1: 7-10 reps
Set 2: 11-15 reps
Set 3: 16-20 reps
(FOR EVERY EXERCISE?????) (I know you can do 4 sets also!)
OR Is it:
Main lifts (bench etc) Sets 1,2 and 3: 7-10 reps
secondary lifts sets 1,2 and 3 :11-15 reps
other lifts sets 1,2 and 3 16-20 reps
Basically what I'm asking is, in RR week do you vary the reps in every set for every exercise?
cheers
Karl
Karl,
This should answer that question for you...
http://www.ironmagazineforums.com/attachment.php?attachmentid=16302
Most of gopros training material and information can be found in my links...
This should answer that question for you...
http://www.ironmagazineforums.com/attachment.php?attachmentid=16302
Most of gopros training material and information can be found in my links...
It says:
1. Set 1: Load your weight so that you can lift as heavy as possible to achieve 7-10 reps.
2. Set 2: Lower your weight so that you can lift as heavy as possible to achieve 11-15 reps.
3. Set 3: Lower your weight so that you can lift as heavy as possible to achieve 16- 20 reps.
OK sounds like I vary the reps for each set of every exercise. But Gopros notes at the start of this thread has:
CG weighted chin...2 x 6-8
- WG T-Bar row...2 x 8-10
- Dumbell row...2 x 10-12
- Pullover...2 x 12-15
So....within each exercise the reps stay the same????
Can you see the difference I'm talking about. May seem trivial but I'd like to know Gopros intent for the P/RR/S cycle.
Karl
1. Set 1: Load your weight so that you can lift as heavy as possible to achieve 7-10 reps.
2. Set 2: Lower your weight so that you can lift as heavy as possible to achieve 11-15 reps.
3. Set 3: Lower your weight so that you can lift as heavy as possible to achieve 16- 20 reps.
OK sounds like I vary the reps for each set of every exercise. But Gopros notes at the start of this thread has:
CG weighted chin...2 x 6-8
- WG T-Bar row...2 x 8-10
- Dumbell row...2 x 10-12
- Pullover...2 x 12-15
So....within each exercise the reps stay the same????
Can you see the difference I'm talking about. May seem trivial but I'd like to know Gopros intent for the P/RR/S cycle.
Karl
KarlW said:
I see what you are asking, and with the basic RR program you want to use a specific rep range for each MOVEMENT. So, for chest it might be...
exercise #1: bench press...3 x 6-8
exercise #2: incline press...3 x 9-12
exercise #3: cable crossover...3 x 13-15
Now, I have advanced schemes as well for RR, which include more varied ranges and changing the range WITHIN THE SAME MOVEMENT, but for your purposes, do it like I wrote above.
Hey GoPro, This sounds good, but I don't have access to a smith or cable crossover or a dip machine, so what could i sub in for those exercises that involve those machines? Also I have seen a couple of threads that oppose chest/tris on same day. That is what I currently do. I am wondering if I can still keep that for your program. Example I do a 4 day split: MON-chest/tri
Tues- back/bi
Wed-off
Thur-leg/ab
Fri-shoulder
can I keep this routine with p/rr/p/rr/s? many many Thanks
Tues- back/bi
Wed-off
Thur-leg/ab
Fri-shoulder
can I keep this routine with p/rr/p/rr/s? many many Thanks
Gopro, maybe you can modify my doc to clear up this confusion and maybe add reference to the advanced routines you're referring to as well?????
Well if you have time anyway.
Well if you have time anyway.
kimberlieeadie
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weights and cardio
What do you think of cardio work through out a weights program for someone who is training for fatloss? or is it more benificial to leave cardio at the end of a weights program or different day altogether.
What do you think of cardio work through out a weights program for someone who is training for fatloss? or is it more benificial to leave cardio at the end of a weights program or different day altogether.
kimberlieeadie
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What do you think of cardio training through out a weights pogram for fatloss? or is it more benificial to leave cardio at the end of a program or a different day altogether.
Hi, newbie here..
Finally got around to doing P/RR/S and started off today with Power on the tris, biceps and forearms.
It was more of an experiment, trying to find out what weights I could handle, but I ended up doing.
Triceps
Cable One Arm Tricep Extension
Cable Rope Overhead Tricep Extension (this one hurt alot)
Skull Crushers (If I'm thinking of the right one)
I then finished off with some Bench Dips
Bi's
---
Barbell Curl
Close-Grip EZ Bar Curl
Alternate Hammer Curl (alternate dumbbells)
Then finally forearms..
At first, I couldn't feel anything and I thought I was doing them wrong.
Palms-Up Barbell Wrist Curl Over A Bench
Reverse Cable Curl
Reverse Barbell Curl
The end result was that by the time I got back to my desk to eat my dinner, my fork wouldn't keep still and I had to temp hold it with my other hand..
Next time I'm going to work legs
Finally got around to doing P/RR/S and started off today with Power on the tris, biceps and forearms.
It was more of an experiment, trying to find out what weights I could handle, but I ended up doing.
Triceps
Cable One Arm Tricep Extension
Cable Rope Overhead Tricep Extension (this one hurt alot)
Skull Crushers (If I'm thinking of the right one)
I then finished off with some Bench Dips
Bi's
---
Barbell Curl
Close-Grip EZ Bar Curl
Alternate Hammer Curl (alternate dumbbells)
Then finally forearms..
At first, I couldn't feel anything and I thought I was doing them wrong.
Palms-Up Barbell Wrist Curl Over A Bench
Reverse Cable Curl
Reverse Barbell Curl
The end result was that by the time I got back to my desk to eat my dinner, my fork wouldn't keep still and I had to temp hold it with my other hand..
Next time I'm going to work legs
I also just started this routine. After going through the motions for about 3 months, this program has gave me some renewed focus.
Thanks, GoPro.
Thanks, GoPro.
we mainly follow this outline, you can tweak things to your needs, what exactly do you need?KarlW said:
http://ironmagazine.com/article65.html
Hi Tank, I've been doing P/RR/S and have thought up my own exercises and superset workouts for Shock week to change things around from time to time but I was just wondering if such a thread or page existed where we could post ideas. When the time comes (like after 9 weeks + a week off) to change to different exercises we could refer to the page for ideas.
It might consist for example, of exercise combinations that have worked really well for people but others may not have thought of.
It might consist for example, of exercise combinations that have worked really well for people but others may not have thought of.
And everyone used to laugh at the Link Master for wanting to introduce articles about P/RR/S 
easyb said:
If you do not have those pieces of equipment then you simply have to work with what is available to you. All smith exercises can be done with free weights, so don't worry there. Substitute flyes for cables and do regular dips instead of dip machine.
Yes, you can keep the program you have for P/RR/P/RR/S. The exact bodypart split you use is a very individual thing.
kimberlieeadie said:
Do cardio right after the weights or first thing in the morning on an empty stomach. Yes, some cardio should be utilized along with weight training when fat loss is a goal.
KarlW said:
And feel free to start a thread like this, and then my famous linkmaster, Randy, will eventually incorporate it into his group of P/RR/S links. If you start a thread, I'm sure people will join in with their own ideas.
Nice routines but you need very few sets to say the least. I maybe give it a shot but double the sets. Habits I guess. You definitely know what you're doing looking at your avatar but I don't trust it would work for me. Should I double the sets or give your exact routine a shot? I know that's pretty intense so it would require less sets and what not but that few? Thanks for the advice...gopro said:
