Power/Rep Range/Shock: The Basics

[gopro]

Hey GoPro-

During my last Power week, I tweaked my elbow on Skull Crushers...Didn't feel it during the workout, but it stiffened up that night and I couldn't really lift my arm past parallel for a few days...I still feel a sharp twinge occasionally when I move my elbow laterally (away from my body) or when my arm is is bent 90 degrees and flexing my tricep...Still this is 90% better than the first week of the injury...I layed off tri work for six weeks, and tried to re-introduce the workout this week...Cable pushdowns hurt mildly, so I decided to see what the crushers would do...I dropped the weight from 90lbs. down to 40lbs. and just went for hi rep...The pain was just as bad as six weeks ago, but only during the exercise itself...I know you are not a doctor, and I am not asking for a diagnosis...I would just appreciate your input...Where should I go from here?...I don't want to bail on my tri workouts completely, but I know rest is the best option...Should I try continue other tri movements that don't hurt, or should I just lay off completely in hopes to return to the cable and skulls at a later date?...You are the best, thanks in advance...

You most probably have tendonitis in that elbow. My suggestions are the following:

-ICE the elbow after EVERY workout for about 20 minutes.
-Do triceps, but only with movements that don't cause too much pain.
-Use higher reps on tris for now.
-Use a more extensive warmup than usual.
-Use neophrene elbow wraps while training tris.
-Use VPX Glucosa Cream on it twice per day.

 

[lux]

Hey Gopro, i finally got myself back online and thought it would be great idea to register on here.I first read about your p/rr/s over at Tim Wescotts site, you may have seen a couple of pics and posts by me over there?
I've decided to go for a p/rr/p/rr cycle and just completed my first workout, definately challenging compared to previous workouts! The toughest part though was the rest times, any tips on how to get my mind refocused on these as for the past 15 months i've been training with rest times of no more than 60 secs and no less than 10 secs Thats the reason i'm using p/rr/p/rr, my body just won't understand what the hell is going on!

My workouts are having to miss a couple of things at the moment due to a strained lower back muscle I don't know if it was caused by my job, not warming up enough for my reverse pyramid routine, sloppy form or maybe even bedroom athletics Almost back to normal now and itching to squat

One last thing for now, how have ectomorphs responded to this way of training?

I'll keep you posted on my progress over the next couple of months, i'm already starting to get addicted to the forums

 

[gopro]

Hey Gopro, i finally got myself back online and thought it would be great idea to register on here.I first read about your p/rr/s over at Tim Wescotts site, you may have seen a couple of pics and posts by me over there?
I've decided to go for a p/rr/p/rr cycle and just completed my first workout, definately challenging compared to previous workouts! The toughest part though was the rest times, any tips on how to get my mind refocused on these as for the past 15 months i've been training with rest times of no more than 60 secs and no less than 10 secs Thats the reason i'm using p/rr/p/rr, my body just won't understand what the hell is going on!

My workouts are having to miss a couple of things at the moment due to a strained lower back muscle I don't know if it was caused by my job, not warming up enough for my reverse pyramid routine, sloppy form or maybe even bedroom athletics Almost back to normal now and itching to squat

One last thing for now, how have ectomorphs responded to this way of training?

I'll keep you posted on my progress over the next couple of months, i'm already starting to get addicted to the forums

The rest periods are just a guideline, but it really is important to rest, especially during power week so that maximum poundages can be lifted on every set. Some people have better recuperative abilities than others, so you might be better off with 3-4 min rather than 4-5 min. Experiment.

Ectomorphs respond REALLY well, as I myself am a natural ectomorph!

 

[NeedMuscleMass]

I have a question on cheat laterals and the negatives. When I was performing the exercise I was having a hard time keeping the negatives at 3 seconds. Should I lower the weight or not worry about it?

 

[gopro]

I have a question on cheat laterals and the negatives. When I was performing the exercise I was having a hard time keeping the negatives at 3 seconds. Should I lower the weight or not worry about it?

For exercises such as this, the 3 second negative is not possible, so just do your best to control the decent.

 

[ALIENEGYPT]

Thanks for the tips GoPro!

 

[NeedMuscleMass]

For exercises such as this, the 3 second negative is not possible, so just do your best to control the decent.

Ok thats good to hear.

 

[gopro]

Thanks for the tips GoPro!

 

[gopro]

Ok thats good to hear.

 

[biboy]

stupid question

Thanks GoPro.
I did stiff leg dead lift yesterday, I loved it.
No back pain, I had to do it carefully though.
Looking forward to do rack deadlift on thursday.

I have a stupid question: what's the difference between a stiff leg dead lift and a rack deadlift?

 

[chunky34]

Stiff is a deadlift done with legs almost straight, and rack deadlift is a partial deadlift done on a rack with safety pins set at knee level.

 

[paul e]

Well, we are primarily using deadlifts for the lower back, although its just an overall amazing total back builder. However, if you cannot do full deads, try rack deads. If these hurt you may have to try good mornings and/or regular hyperextensions.

Really though, you should try to at least do some light deadlifting and this will really strengthen the lower back. Over time you may be able to work up to going heavy with them.

Case in point. .When I started lifting just over half year ago, I had a bad lower back. Even standing bb curls would hurt it. So i never thought id be able to do DLs with anything heavier than the stupid bar! Lo and behold.. after doing DLs for just 4 mos, Im now dead lifing more than my own weight, and am able to do it Minus the support belt also! All signs of a bad back are totally gone like a bad distant memory. I convinced myself that many times, when people complain of a bad back, their problem really is a Week back! Weight training has done more for me than any other endeavor to remove all kinds of bodily aches and pains....

 

[chunky34]

Totally agree with Paul e. My ex partner and I had the same problem when we 1st started (2-3 years back). And now, deadlift is a strong exercise for both of us, and no more back pains. Thanks bodybuilding

 

[NeedMuscleMass]

im currently doing a 4 day split: arms, back, legs, chest/shoulders..

Can I use p/rr/p/rr with a 3 day split: chest/tri/delt, legs, back/bi?

 

[Rissole]

im currently doing a 4 day split: arms, back, legs, chest/shoulders..

Can I use p/rr/p/rr with a 3 day split: chest/tri/delt, legs, back/bi?

Yes

 

[Zinthar]

What's the best split to use for P/RR/S for a beginning lifter? 2, 3, or 4?

Thanks.

 

[gopro]

What's the best split to use for P/RR/S for a beginning lifter? 2, 3, or 4?

Thanks.

3 day split and without shock week for the first 10 weeks. Just P/RR/P/RR etc.

 

[adamf4i]

im sorry if im slow but whats the split?

 

[chunky34]

I think that you should choose whatever most fit you and your schedule. I like the following, but like i said, it is a personnal thing :
Monday : Back Biceps
Tuesday : Chest triceps
Thurs : quad, hams, calve, abs
fri : delts, traps

 

[adamf4i]

so whatis that like 2 daysplit

 

[chunky34]

so whatis that like 2 daysplit

YOu could do a push pull split then if you want a 2 day split.

 

[adamf4i]

no no LOL im just tryin to figure out what the split stuff means?

i just do chest/delts mon
hams /quads/calves tues
off wed
thursday back
friday biceps triceps

and go from the power to rep range to shock then start over after 3 weeks thats what i do im just tryin to see what all the split stuff is you are all talkin bout

 

[gopro]

The "split" simply means how you choose to group your bodyparts each week and on what days.

 

[ChrisROCK]

After a nearly three-month hiatus, I'm getting back to the Iron. I made an Excel 2000 spreadsheet to help me track my P/RR/S weights. It looks fairly useful so I've decided to share it with the group.

A few notes:

1. When you add and exercise to the list, add the exercise to the 2nd,3rd, and 4th tabs first and then add it to the Summary tab.

2. The colors on the exercises are arbitrary, feel free to change them.

3. On the shock tab, I've labeled the exercises Compound or Isolation based on the exercises that I have access to. Feel free to change them to the correct type.

4. There are many standard exercises that are not on the list. I don't have access to these, so I've left them off the list I use.

5. Lastly, if you have any ideas on how to improve this spreadsheet, let me know!

Uhhh, i'm thinking you attached the WRONG spreadsheet buddy???

 

[DOMS]

Uhhh, i'm thinking you attached the WRONG spreadsheet buddy???

Ohhhh...damn...

We'll, here's the right one.

 

[gopro]

Ohhhh...damn...

We'll, here's the right one.

LOL, problem fixed! Thanks for this budy

 

[Skate67]

wtf. when are you supposed to use 3 second negatives

edit : also when doing a dropset ie. 10-8, drop, 6-8. theres no rest in there is there?

 

[ChrisROCK]

good stuff CFS!

 

[DOMS]

I'm glad you like it ChrisROCK. If you'd like any changes, just let me know. Also, if I make any changes, I'll post the new version.

 

[chunky34]

wtf. when are you supposed to use 3 second negatives

edit : also when doing a dropset ie. 10-8, drop, 6-8. theres no rest in there is there?

3 seconds negative are done every single reps. Most of fibers are damaged during the negative part of the lift so it shouldn't be ignore.

Dropset is done without rest, yes. Only the time of dropping the weight.