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Power/Rep Range/Shock: The Basics

Hello I am 6 months off an ACL surgery and wanted to start working out.
I have been released to do so by my doctor.

I put on about 7 or 8 pounds of fat and can't stand it anymore.

The last time I lifted was 15 years ago in High school.

Were should I go to get a good routine and diet for a rookie.

Thanks in advance. Rick
 
IwannaB1 said:
Hello I am 6 months off an ACL surgery and wanted to start working out.
I have been released to do so by my doctor.

I put on about 7 or 8 pounds of fat and can't stand it anymore.

The last time I lifted was 15 years ago in High school.

Were should I go to get a good routine and diet for a rookie.

Thanks in advance. Rick
Click to expand...

Hi there,

Obviously a lot of the other guys will have a lot of info to help you. But because you have stated that you have had surgery sometime ago and you havent lifted for about 15years as well as putting some weight on. I think it would be really important to start off slowly and firstly work on getting your fitness levels back up and dropping some of the weight. Some good ideas are seen on Fitness Freaks Info - Sports Fitness and Exercise - Everything you need to know about Fitness, this blogs provides workout ideas and diets for beginners through to the advanced. I think it would be a good help to you for building up your fitness and start off with some light lifting and exercises you can do around home.

Luke
 
I started therapy the day after surgery. I have been running on a treadmill and riding a bike.
I also started doing leg curls and leg extentions with lite weight.

What I should of said in my first post was that I do plenty of exerise at therapy for my legs. I have been working my legs three days a week.

However I don't want to sit around and watch myself increase the size of the spare tire that has started to take shape.

I have always been in great shape. I was 180 lbs. at 6 ft. I now am 186 lbs from sitting on my butt.

Thank you for the help.
 
Hey GP!

It's been a while my friend, hope you are well.

I have been a faithful and enthusiastic P/RR/S Version 1 Warrior for years, personally following a RR/P/RR/S protocol 4 days a week for a 12 week cycle before resting. For the next several months, I will need to condense my workout schedule, weight training 2 days a week with 1 day of cardio.

I would like your input on a proper split. My main goal is to maintain as much mass and strength as possible during this time. Here are some of the options/questions I have encountered:

1. Should I apply my RR/P/RR/S principle to these two days rotating weeks, or will it be more beneficial to concentrate on one week specifically...i.e. RR every week?

2. I use 80-90% of the movements you outlined in the original P/RR/S workout with marginal substitutes. Should I move to a routine of mostly complex movements (Squats/Clings/Deadlifts) to maximize muscle excitement since my time will be limited?

3. Since each P/RR/S exercise gradually increases in reps per body part, how deep into the order of exercises do I need to go if you recommend staying with the isolation movements? i.e Version 1 Chest RR is 6-8, 8-10, 10-12...would I just pick the 6-8, 8-10 for 2 sets per 2 exercises?

4. Finally, what is your recommend split? 1 Day upper body/1 Day lower body/1 Day posterior body, 1 Day anterior body/etc...


Thanks my friend!
 
ALIENEGYPT said:
Hey GP!


1. Should I apply my RR/P/RR/S principle to these two days rotating weeks, or will it be more beneficial to concentrate on one week specifically...i.e. RR every week? CONTINUE ROTATING

2. I use 80-90% of the movements you outlined in the original P/RR/S workout with marginal substitutes. Should I move to a routine of mostly complex movements (Squats/Clings/Deadlifts) to maximize muscle excitement since my time will be limited? YES YOU SHOULD

3. Since each P/RR/S exercise gradually increases in reps per body part, how deep into the order of exercises do I need to go if you recommend staying with the isolation movements? i.e Version 1 Chest RR is 6-8, 8-10, 10-12...would I just pick the 6-8, 8-10 for 2 sets per 2 exercises? USE THIS AS EXAMPLE:

BENCH PRESS...1 X 6-8, 1 X 8-10
INCLINE PRESS...1 X 10-12, 1 X 12-15

4. Finally, what is your recommend split? 1 Day upper body/1 Day lower body/1 Day posterior body, 1 Day anterior body/etc...

CHEST/BACK/DELTS/ABS

QUADS/HAMS/CALVES/ARMS

Thanks my friend!
Click to expand...

See above.
 
pp/rr/s

I just started the p/rr/s routine and started with Power routine. I was reading all the past thread so one of the question could be answer but could not find any. I just wanted to know if it's ok to do push-up on my off days. Or when do you recommend doing push-ups. Thanks
 
Im about to try P/RR/S

Because im new to it can I stick to the same excercises for P/RR or all 3?

For example Chest

Power

Bench press 3 x 4-6
Incline BP 3 x 4-6
Fly's 2 x 4-6

RR

Bench Press 3 x 6-8
Incline BP 3 x 8-10
Flys 1 x 10-12 and 1 x 12-14

So how would I do the superset?
 
yeksetm said:
Im about to try P/RR/S

Because im new to it can I stick to the same excercises for P/RR or all 3?

For example Chest

Power

Bench press 3 x 4-6
Incline BP 3 x 4-6
Fly's 2 x 4-6

RR

Bench Press 3 x 6-8
Incline BP 3 x 8-10
Flys 1 x 10-12 and 1 x 12-14

So how would I do the superset?
Click to expand...

Yes you can.

For shock week you could do this...

-superset: flyes/bench press...2 x 8-10 each
-superset: incline press/flyes...2 x 8-10 each
-dropset: flye...1 x 8-10, drop, 4-6 more
 
Harold Ansorge, who made a deadlift of 680 pounds, had a very strenuous programme and one which packed a considerable amount of weight on his body. He worked out on the deadlift once every SIX DAYS making 3 sets of 25 reps and resting 25 minutes between each set. When he had advanced as far as he could go on this schedule, he then trained every FIVE DAYS performing 10 sets of 12 reps, resting 20 minutes between each set. When this schedule was used up, he would rest for five days, and then take on a series of deadlifts with heavy poundage and low reps and a high number of sets. He would make 20 sets of 5 reps with anything from 520 pounds to 650 pounds. He rested 5 minutes between each set. After this schedule dried up, Ansorge would return to the original routine, again deadlifting once every six days.
 
neodeadlift said:
Harold Ansorge, who made a deadlift of 680 pounds, had a very strenuous programme and one which packed a considerable amount of weight on his body. He worked out on the deadlift once every SIX DAYS making 3 sets of 25 reps and resting 25 minutes between each set. When he had advanced as far as he could go on this schedule, he then trained every FIVE DAYS performing 10 sets of 12 reps, resting 20 minutes between each set. When this schedule was used up, he would rest for five days, and then take on a series of deadlifts with heavy poundage and low reps and a high number of sets. He would make 20 sets of 5 reps with anything from 520 pounds to 650 pounds. He rested 5 minutes between each set. After this schedule dried up, Ansorge would return to the original routine, again deadlifting once every six days.
Click to expand...

And this has to do with PRRS how?
 
gopro said:
Yes you can.

For shock week you could do this...

-superset: flyes/bench press...2 x 8-10 each
-superset: incline press/flyes...2 x 8-10 each
-dropset: flye...1 x 8-10, drop, 4-6 more
Click to expand...

Hey

So im onto the shock portion now and after doing my chest and biceps yesterday am pretty wrecked. I am having one slight probelem though.

For example yesterday I started off as you advised and pumped out 8 reps
of flys and then straight on to the bench. I thought I would be able to get 8 reps out easy on the bench but only managed 7 reps and then 4. Is it a big deal that theres some trial and error at first? Should I drop the weight or just continue until I can get 8 reps out?

Cheers
 
yeksetm said:
Hey

So im onto the shock portion now and after doing my chest and biceps yesterday am pretty wrecked. I am having one slight probelem though.

For example yesterday I started off as you advised and pumped out 8 reps
of flys and then straight on to the bench. I thought I would be able to get 8 reps out easy on the bench but only managed 7 reps and then 4. Is it a big deal that theres some trial and error at first? Should I drop the weight or just continue until I can get 8 reps out?

Cheers
Click to expand...

Some trial and error will be necessary in the beginning to better learn how your body reacts. It is best to drop the weights and stay within the proper rep ranges though, so that you get the most out of each workout. Over time the weights will begin to go up regardless.
 
Hey

So I have finished my first 3 weeks of P/rr/S and have found it challenging,exhausting and damn hard work!! Did my back on friday (shock)

Pullover/Wg Pull down
Stiff arm pul down / bent row
cls gr t-bar row

and now my back feels the sorest (good sore) it has ever felt.
I don't actually take any protein powders bc I find it extremely daunting trying
to choose one brand with so many out there. What do you recommend? How much should I take when im trying to drop the body fat?

At the moment all im taking is glucosamin tablets and bcaa's.

Cheers
 
I Love P/rr/s !!!!!!!!!!!! I Am Blowing Past All My Friends In The Gym And They Can't Keep Up With Me !!!! Whooooo!!!! Nothing Works As Good As P/rr/s If You Are Natural !!!!!!!!!!!!!!!!!!!!!!!!!!!
 
question...do u keep the weights the same through the whole p/rr/shock cycle?

also is there an example of all these excercises cause i am confused to what some mean and what CG means
 
yeksetm said:
Hey

So I have finished my first 3 weeks of P/rr/S and have found it challenging,exhausting and damn hard work!! Did my back on friday (shock)

Pullover/Wg Pull down
Stiff arm pul down / bent row
cls gr t-bar row

and now my back feels the sorest (good sore) it has ever felt.
I don't actually take any protein powders bc I find it extremely daunting trying
to choose one brand with so many out there. What do you recommend? How much should I take when im trying to drop the body fat?

At the moment all im taking is glucosamin tablets and bcaa's.

Cheers
Click to expand...

Glad you are liking my program. As for protein powders I like VPX ZERO CARB, Optimum Whey Gold Standard, AST Vyo-Tech, and Syntrax Nectar.

When trying to drop body fat you should take in about 1.5 x your bodyweight in grams of protein and about .5 grams of carbs per day.
 
chronicelite said:
I Love P/rr/s !!!!!!!!!!!! I Am Blowing Past All My Friends In The Gym And They Can't Keep Up With Me !!!! Whooooo!!!! Nothing Works As Good As P/rr/s If You Are Natural !!!!!!!!!!!!!!!!!!!!!!!!!!!
Click to expand...

Thank you very much.

There will be a PRRS DVD available in a few weeks.
 
thaxceptional1 said:
question...do u keep the weights the same through the whole p/rr/shock cycle?

also is there an example of all these excercises cause i am confused to what some mean and what CG means
Click to expand...

No, the weights are different from week to week because the workouts, rep ranges and exercises change.

Good site to look up exercises is: ExRx (Exercise Prescription) on the Net
 
Cool i will try it
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gopro said:
Thank you very much.

There will be a PRRS DVD available in a few weeks.
Click to expand...

I have been told by my wife that my copy of the PRRS DVD has arrived. Unfortunately, I am out of town for a conference, but I am looking forward to watching it ASAP.
 
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