Power/Rep Range/Shock: The Basics

[gopro]

I have a question. Should I be going to heavy, and till failure on shock week?

Stay within the specified rep range on shock day...in most cases 8-10...and yes, go till failure.

 

[DOMS]

Thanks GP, that helps me out as well. Just finished Back with Power II and was a bit concerned.

If you want to really feel it in your back, do Yate's Rows. A Yate's Row is: a bent-over barbell row with a supinated hold and your back at a 50 degree angle (from horizontal). I like to squeeze at the top. I really feel these. w00t!

 

[Rissole]

You still alive buddy??

Oh yeah.... and i really miss The Tank meister

 

[gopro]

You still alive buddy??

Oh yeah.... and i really miss The Tank meister

Barely but yes.

 

[Tank316]

Stay within the specified rep range on shock day...in most cases 8-10...and yes, go till failure.

if you go over, its very taxing on the CNS trust me!!!!

 

[Tank316]

You still alive buddy??

Oh yeah.... and i really miss The Tank meister

i'm here Riss, just Xtremly busy buddie!!!!!
but i'm doing great, the shoulder is like 98%, i feel nothing in it whats so ever..
and of course, i'm still braggin about this program!!
i'll get a pic or 2 taken Friday Riss to show you the progress!!!

 

[Rissole]

i'm here Riss, just Xtremly busy buddie!!!!!
but i'm doing great, the shoulder is like 98%, i feel nothing in it whats so ever..
and of course, i'm still braggin about this program!!
i'll get a pic or 2 taken Friday Riss to show you the progress!!!

Yahoo its Tommy!!!
Great to hear from you mate and even better to hear you are doin well!!
Are you still competeing this year?? I am now about 16 weeks out and in desparate need of cleaning things up!! if you catch my drift....
I got some pics in my gallery from not that long ago

 

[DeadBolt]

Yahoo its Tommy!!!
Great to hear from you mate and even better to hear you are doin well!!
Are you still competeing this year?? I am now about 16 weeks out and in desparate need of cleaning things up!! if you catch my drift....
I got some pics in my gallery from not that long ago

You need more then cleaning up you fat bastard!

 

[Tank316]

Yahoo its Tommy!!!
Great to hear from you mate and even better to hear you are doin well!!
Are you still competeing this year?? I am now about 16 weeks out and in desparate need of cleaning things up!! if you catch my drift....
I got some pics in my gallery from not that long ago

WOW you got up to 210, that awesome, you looked great,one day you'll be competeing at that wt,mate!!!!!
yes, i'll be competeing in Oct,you still going cave man diet?ala gopro!!!

 

[Rissole]

You need more then cleaning up you fat bastard!

 

[Rissole]

WOW you got up to 210, that awesome, you looked great,one day you'll be competeing at that wt,mate!!!!!
yes, i'll be competeing in Oct,you still going cave man diet?ala gopro!!!

Now THAT would be nice!!
Is there another way to eat than caveman GP style......

GP's shopping list:
Protien
Eggs
Meat
Sweet potatoe
Oil

 

[gopro]

Cavemen had to hunt and kill their prey...same thing you guys will be doing when you get back on stage

 

[Tank316]

Cavemen had to hunt and kill their prey...same thing you guys will be doing when you get back on stage

 

[Rissole]

Cavemen had to hunt and kill their prey...same thing you guys will be doing when you get back on stage

 

[Tank316]

in the team beast pic, is that Rock on the far rt[5th pic i think] if so, holy moly batman or should i say back man!!!!!!!

 

[Tank316]

i'm here Riss, just Xtremly busy buddie!!!!!
but i'm doing great, the shoulder is like 98%, i feel nothing in it whats so ever..
and of course, i'm still braggin about this program!!
i'll get a pic or 2 taken Friday Riss to show you the progress!!!

pic taken ,just for you riss, and yes, the mass is Back!!!!

 

[Big Smoothy]

I just want to clarify.

Gopro does 15-20 minutes of 'moderate' cardio after weight training.

You wait to eat your PWO1 until after the cardio is finished, correct?

No supplements after weight training, but before cardio?

Thanks in advance.

 

[King Silverback]

Brother TANK, holy cow, Awesome pic!!! Hows it goin? I took your advice from a long time agao, and I'm using the P/RR/S system, thanks again!!!

 

[gopro]

I just want to clarify.

Gopro does 15-20 minutes of 'moderate' cardio after weight training.

You wait to eat your PWO1 until after the cardio is finished, correct?

No supplements after weight training, but before cardio?

Thanks in advance.

In general, yes. Of course when cutting, cardio amounts go up. Right after I'm done with the weights I have my creatine/BCAAs/glutamine. Then I do cardio. Once finished, I will then have my post workout meal. So:

weights
supps
cardio
PWmeal

 

[Big Smoothy]

Much appreciated, Gopro.

 

[gopro]

Much appreciated, Gopro.

No problem.

 

[vegman]

What kind of a PO meal do you have Gopro?

 

[gopro]

What kind of a PO meal do you have Gopro?

Whey protein and either maltodextrin powder, or if I'm hungry for solid food I will have white rice, grits, or white potato with the whey.

 

[DeadBolt]

in the team beast pic, is that Rock on the far rt[5th pic i think] if so, holy moly batman or should i say back man!!!!!!!

No I believe you are lookin at arch...the one with batman as a tattoo right?

Tank your lookin awsome bro!!! Much congrats to how your lookin right now!!

 

[Tank316]

No I believe you are lookin at arch...the one with batman as a tattoo right?

Tank your lookin awsome bro!!! Much congrats to how your lookin right now!!

thanks DB, man arch is getting big as well, life treating you good?

 

[Rissole]

pic taken ,just for you riss, and yes, the mass is Back!!!!

Yeah.... you da man!!

 

[DeadBolt]

thanks DB, man arch is getting big as well, life treating you good?

Yea he got pretty massive LOL. Lifes been better...struggling with rehab and getting over the injury. Didn't get to workout for about 3 months so now I'm trying to get back into the swing of things. Lost alot of strength and size so its all about gettin back to where I was.

How about you bud...hows life?

 

[Tank316]

Yea he got pretty massive LOL. Lifes been better...struggling with rehab and getting over the injury. Didn't get to workout for about 3 months so now I'm trying to get back into the swing of things. Lost alot of strength and size so its all about gettin back to where I was.

How about you bud...hows life?

great. you'll come back quick!
It looks like Team Beast is growing, in more ways theen one!!!

 

[Tank316]

Whey protein and either maltodextrin powder, or if I'm hungry for solid food I will have white rice, grits, or white potato with the whey.

ditto...
its about the only time i eat a potato any more!!

 

[DOMS]

Is it Kosher to split my Power Week routine into two parts? For example, on Back & Biceps day, I would do back in the morning and biceps in the evening. My Power workouts take up to 90 minutes. It would be convenient if I could do 45 minutes in the morning and 45 minutes in the evening. Or would this result in not getting the maximum benefit of P/RR/S?

Thanks for any insight!