chunky34 said:
Wow really?? i cant believe ive gone this entire time without knowing this...
Now that i think about it though my negatives prolly are around 3s anyway
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Power/Rep Range/Shock: The Basics
- Thread starter gopro
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Wow really?? i cant believe ive gone this entire time without knowing this...
Now that i think about it though my negatives prolly are around 3s anyway
ST240 said:Wow really?? i cant believe ive gone this entire time without knowing this...
Rep cadence:
POWER WEEK...3/0/X
REP RANGE WEEK...2/1/2
SHOCK WEEK...1/0/1
The first number represents the amount of seconds it should take to complete the eccentric (negative) contraction.
The second number represents the amount of seconds (if any) that you pause.
The third number represents the amount of seconds it should take to complete the concentric (positive) contraction.
** The "x" means explode with as much force as possible, thus pushing the weight as fast as you can.
couple things so on the shock week you dont rest just go into the next split workout there ..
and what was the differnt times you are sopposed to do the 3 /0/x which times do you do wich of those you knwo what i mean hopefully lol
and what was the differnt times you are sopposed to do the 3 /0/x which times do you do wich of those you knwo what i mean hopefully lol
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Hello to all,
It's been awhile since I've been here. Hope all is well. I've been doing P/RR/S for about a year and love the results. My wife has been going with me for about 3 or 4 months now. I will deploying soon and the wife would like a 3-day routine (hour a day at the most) while I'm gone. I am use to to the 4-day routine and am not sure what to do to convert it to a 3-day routine. Can anyone give good advice as to what to do?
Thanks in advance to any and all help.
It's been awhile since I've been here. Hope all is well. I've been doing P/RR/S for about a year and love the results. My wife has been going with me for about 3 or 4 months now. I will deploying soon and the wife would like a 3-day routine (hour a day at the most) while I'm gone. I am use to to the 4-day routine and am not sure what to do to convert it to a 3-day routine. Can anyone give good advice as to what to do?
Thanks in advance to any and all help.
adamf4i said:
On shock week you have supersets and dropsets. When you do a superset you take no rest in between to two exercises of the superset. However, you DO take a short rest before repeating the superset. So, if the superset is...
flyes/bench press...2 x 8-10 each
You do a set of flyes...no rest...set of bench press. Then you rest until you feel ready again to repeat the superset a second time.
As for you second question, I am not sure what you are asking.
nvm on that part you summed that up thx alot!!
Hey gopro, for the first time in a while i'm actually growing! I decided to go for p/rr/s to begin with, due to the length of time i have been training. Starting the 7th week of 9 in half an hour and already planning my next cycle of p/rr/s.
I have noticed there are lots of variations that work well for people out there and its getting a little bewildering to work out the next plan of attack. As an ecto i read that p/p/rr/s would be a good idea? Are there any other variations worth having a look at for my body type? Bulking is the plan, start cutting in January as i'm getting married in St Lucia in March 2006 and want to lookas good as i can.
I have noticed there are lots of variations that work well for people out there and its getting a little bewildering to work out the next plan of attack. As an ecto i read that p/p/rr/s would be a good idea? Are there any other variations worth having a look at for my body type? Bulking is the plan, start cutting in January as i'm getting married in St Lucia in March 2006 and want to lookas good as i can.
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Hey gopro, you mentioned a while back that you were going to publish a follow up article the one in the Ironman magazine, any idea when this may happen?
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Gp
GP, just wanted to let you know ive noticed some great gains with p/rr/s such as over 30 pounds gained, and nearly 60-70lbs on bench. Not to mention strength in all other areas, today I did a shock week for Chest/Tris and im dying here trying to type this, and I have been using p/rr/s cycling it for some 2-3 months now. it never gets old. I thank you..
GP, just wanted to let you know ive noticed some great gains with p/rr/s such as over 30 pounds gained, and nearly 60-70lbs on bench. Not to mention strength in all other areas, today I did a shock week for Chest/Tris and im dying here trying to type this, and I have been using p/rr/s cycling it for some 2-3 months now. it never gets old. I thank you..
ccr_bballer33 said:
Thats so awesome! Thanks for the testimonial. I am so glad to see that you are doing so well and that you are enjoying my program. Please keep me updated!
This rep-range week is somethin else.... man its tough.
the RR is tough? I havent tried this regime yet but id say the shock week looks the roughest
gopro said:
Yea eric rr is tuff lol!
Shock is definatly the hardest for me!
P.S. P/RR/S saved my life!
Next step: Get GoPro to have my babies
P.S. P/RR/S saved my life!
Next step: Get GoPro to have my babies
I think that would involve way to much extra bf for ya eric....you may want to think twicegopro said:
I have to say RR was always the hardest for me....it kept the perfect intensity and it would just murder me! I can't wait till I can get back on it!!!
Quick question for ya eric. I am currently cutting pretty hard right now but in a few weeks I was thinking of going back to prrs. Currently I'm going keto so I was thinking when going back to prrs I would do something like this:
RR/S/P/P/RR/S/P/P/RR/S/P/P/RR/S
Just figured I'd start with a RR and Shock b/c I will be transitioning back into carbs so I don't want to jump right into Power. Plus I'm not going to crazy right now so jumping right into Power may be a bit much. I figure I'll add carbs in slowely over the 2 weeks then start upping them more for my bulk.
Hows that sounds...or would you recomend a different order and quantity of each?
DeadBolt said:I think that would involve way to much extra bf for ya eric....you may want to think twice
I have to say RR was always the hardest for me....it kept the perfect intensity and it would just murder me! I can't wait till I can get back on it!!!
Quick question for ya eric. I am currently cutting pretty hard right now but in a few weeks I was thinking of going back to prrs. Currently I'm going keto so I was thinking when going back to prrs I would do something like this:
RR/S/P/P/RR/S/P/P/RR/S/P/P/RR/S
Just figured I'd start with a RR and Shock b/c I will be transitioning back into carbs so I don't want to jump right into Power. Plus I'm not going to crazy right now so jumping right into Power may be a bit much. I figure I'll add carbs in slowely over the 2 weeks then start upping them more for my bulk.
Hows that sounds...or would you recomend a different order and quantity of each?
I think your choice of order is good. You know where you are at right now and what type of training you need to transition back in, so stick with your game plan.
Why no abs / calves / forearms?
du510 said:
I have been asked about this before and have listed programs for each somewhere in this thread. But even if you couldn't find it, it is easy to use the principles of the program to make your own calf/ab/4-arm routine.
gopro said:
gotcha
gopro said:I think your choice of order is good. You know where you are at right now and what type of training you need to transition back in, so stick with your game plan.
I don't know why I asked....its not like I haven't been using these principles for the past 2 years LOL.Thanks big guy!
gopro said:
Im an ecto and im about to start the whole Power/Rep Range/Shock for the first time right away here. Just wondering if theres much difference in going P/RR/P/RR/S/P/RR/P/RR/S etc....Oh is it because you shouldnt go longer than 3 weeks without a shock or what? (btw why two powers in the beginning?)...
thx gp
