Power/Rep Range/Shock: The Basics

[njc]

Why would that be? Your shoulders come into play when working chest so why not finish them off as well?

Well ive always thought that youre shoulders would be weakened after hitting youre chest and would suffer performance wise.

I know the same theory applies to other body parts, ex. bis after back, but i thought shoulders should be given some priority.

 

[Rocco32]

Well ive always thought that youre shoulders would be weakened after hitting youre chest and would suffer performance wise.

I know the same theory applies to other body parts, ex. bis after back, but i thought shoulders should be given some priority.

I think it all comes down to your goals. If your shoulders need extra work, then separate them, if not it won't hurt. Personally, my shoulders DO need extra work so I keep them seperated

 

[njc]

Gotcha.

 

[gopro]

Ahem.....*clears throat*

Yes, I apologize that I did not include you. Thanks for helping out in this thread as well!

 

[gopro]

I thought training shoulders with Chest is a big no-no.

No, not at all. I love training shoulders with chest...but like I have mentioned, I change my split after every few cycles of P/RR/S.

 

[DeadBolt]

I find I respond pretty good to working delts with chest. I've also noticed I tend to get injured less when doing it this way LOL! From now on its delts and chest for me till my shoulder is 100%

 

[Alaric]

Don't worry, I won't have that argument in this thread. I DO believe you can "emphasize" different areas of the chest, so yes, the above routine would help. Use it only on shock week though. On power and rep range just use decline movements over flat movements.

Alright, then I'll try hitting up declines install of flats, and see how that holds up for me after a cycle. Will it be ok for me to substitue decline flyes for decline cable crossovers though?

 

[DOMS]

Oh, C'mon. The weights don't matter. It's about accountability and letting people see your progress. C'mon- Du it!!

OK, I'll do a journal, but I wont start it until next Monday. This week is way too hectic. I've already missed one workout. I have a client who had a power surge like I've never seen before. It killed three of their machines (two of them were servers) and messed up quite a few. Hell, I put in 13 hours yesterday, though I did workout yesterday but not this morning.

 

[gopro]

Will it be ok for me to substitue decline flyes for decline cable crossovers though?

Yup!

 

[Rocco32]

OK, I'll do a journal, but I wont start it until next Monday. This week is way too hectic. I've already missed one workout. I have a client who had a power surge like I've never seen before. It killed three of their machines (two of them were servers) and messed up quite a few. Hell, I put in 13 hours yesterday, though I did workout yesterday but not this morning.

Look forward to it buddy! And don't kill yourself at work

 

[Alaric]

Yup!

Thanks again gopro, I'm in the middle of the experimentation process, so to speak....We'll see how this goes

 

[gopro]

Thanks again gopro, I'm in the middle of the experimentation process, so to speak....We'll see how this goes

Keep me posted!

 

[Alaric]

will do boss.

What I'm doing right now is using your "best off season diet post", and I've focused my diet in on that (low carb weekdays, higher carb weekends). I've also been timing my carbs around my workout (60% after workout, 40% 2 hours before). So the structure of my cutting meal plan is the same as my bulking meal plan with the exception of less calories (looks like this):

Mon-Fri
Protein = 2.1g / lb of bodyweight
Carbs = 1.05g / lb of bodyweight
Fat = 0.55g / lb of bodyweight

Sat-Sun
P = 1.5g / lb of bw
C = 1.95 / lb of bw
F = 0.34 / lb of bw

[edit] After re-reading some of your older posts, I might change that up so that:
1) my protein remains constant throughout the week @ 2.1 g / lb.
2) I eat half the carbs on weekend instead of double
3) less fat monday-friday, more fat saturday and sunday (just rotate them)

Question is, using what I just posted in the edit. That gives me about 13.5 cals/lb. How would I modify the above, so that I'm using 18 cals/lb?

 

[DeadBolt]

[edit] After re-reading some of your older posts, I might change that up so that:
1) my protein remains constant throughout the week @ 2.1 g / lb.
2) I eat half the carbs on weekend instead of double
3) less fat monday-friday, more fat saturday and sunday (just rotate them)

That sounds better b/c you are less active during the weekend. You want the carbs around your workouts not your partying LOL.

 

[DOMS]

I'm on hold with Microsoft so I thought I'd drop in.

I've only worked out once this (Power) week, but I do have one thing to note: I worked my legs and the DOMS is different. My hamstrings hurt more towards the glutes than the calves and during my workout, I really felt it in my Vastus Medialis, and I mean really felt it. It almost felt like it was being isolated. Strange.

I'm going to try to squeeze in a back workout tonight.

 

[gopro]

I'm on hold with Microsoft so I thought I'd drop in.

I've only worked out once this (Power) week, but I do have one thing to note: I worked my legs and the DOMS is different. My hamstrings hurt more towards the glutes than the calves and during my workout, I really felt it in my Vastus Medialis, and I mean really felt it. It almost felt like it was being isolated. Strange.

I'm going to try to squeeze in a back workout tonight.

Keep us posted!!

 

[DOMS]

Keep us posted!!

Just so you know, I don't plan on keeping a journal in this thread.

I just mention the above because of the change in DOMS and was wondering if anyone else experienced the same sort of change. Maybe it was the four second concentric?

 

[Rocco32]

Just so you know, I don't plan on keeping a journal in this thread.

I just mention the above because of the change in DOMS and was wondering if anyone else experienced the same sort of change. Maybe it was the four second concentric?

Cool, it could be the weight. With such heavy weight you "feel" certain muscles come into play more dominantly than you would otherwise. Come Monday I better see a journal from you

 

[Alaric]

Alrighty, I'm all set! Gopro you've helped me surpass my bulking goals with your advice and P/RR/S, lets see how it will hold up for me while I cut. I've started up a new journal specifically for this, and I plan on keeping it.
http://www.ironmagazineforums.com/showthread.php?t=46491 for you guys to check out my progress/transformation. It all starts tomorrow!

 

[ccr_bballer33]

yo gp..

well GP I have a question for you, is there anything to subsitute for leg extensions or could I leave those out all together, I have a bad right knee due to basketball and this seems to really hurt it. The other exercises dont put as much stress on it. My coach who is also a physical therapist had me last year totally eliminate them..due to the stress put on the knee. What is your suggestion?

 

[Rocco32]

I've got a question Gopro Doing P/RR/S II, is there any way to include explosive movements in as well?

 

[gopro]

Alrighty, I'm all set! Gopro you've helped me surpass my bulking goals with your advice and P/RR/S, lets see how it will hold up for me while I cut. I've started up a new journal specifically for this, and I plan on keeping it.
http://www.ironmagazineforums.com/showthread.php?t=46491 for you guys to check out my progress/transformation. It all starts tomorrow!

P/RR/S works just as well for cutting as it does for bulking. Have fun!

 

[gopro]

well GP I have a question for you, is there anything to subsitute for leg extensions or could I leave those out all together, I have a bad right knee due to basketball and this seems to really hurt it. The other exercises dont put as much stress on it. My coach who is also a physical therapist had me last year totally eliminate them..due to the stress put on the knee. What is your suggestion?

Eliminate any exercise that causes you pain that is unrelated to normal training-induced muscle burning or soreness.

 

[gopro]

I've got a question Gopro Doing P/RR/S II, is there any way to include explosive movements in as well?

Sure, why not. I would say that this would be best for power week.

 

[Rocco32]

P/RR/S works just as well for cutting as it does for bulking. Have fun!

Works great for cutting!!!

 

[Rocco32]

Sure, why not. I would say that this would be best for power week.

Thanks Eric. Could you give me some examples of what to do and what to replace it with to keep from overtraining?

 

[gopro]

Thanks Eric. Could you give me some examples of what to do and what to replace it with to keep from overtraining?

Well, what do you mean by explosive movements specifically? Olympic type lifts, or explosive as in moving weight as quickly as possible?

 

[Rocco32]

Well, what do you mean by explosive movements specifically? Olympic type lifts, or explosive as in moving weight as quickly as possible?

I think Olympic. Maybe both LOL. Here is my concern. I've never learned to "explode". So I have low bench, Dead, Squat and I can't arm wrestle to save my life LOL. I build up power as I go, but I don't *BAM* just hit it. Does that make sense. I'd like to train that a bit so if the instance ever occured, I could explode into action, not just go slowly. Am I making sense?

 

[gopro]

I think Olympic. Maybe both LOL. Here is my concern. I've never learned to "explode". So I have low bench, Dead, Squat and I can't arm wrestle to save my life LOL. I build up power as I go, but I don't *BAM* just hit it. Does that make sense. I'd like to train that a bit so if the instance ever occured, I could explode into action, not just go slowly. Am I making sense?

Well, you need to learn a few of the lifts, like the snatch and clean and clean and jerk. You also need to learn how to explode out of the bottom of lifts like bench presses and squats. This is more of a mindset than anything, but DOES take practice.

 

[Rocco32]

Well, you need to learn a few of the lifts, like the snatch and clean and clean and jerk. You also need to learn how to explode out of the bottom of lifts like bench presses and squats. This is more of a mindset than anything, but DOES take practice.