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Power/Rep Range/Shock: The Basics

Muscle Gelz Transdermals
IronMag Labs Prohormones
hey, just wanna say thanks gopro for having this up here on the website... not sure how much doing P/RR has helped me, but in the last 2 months ive gone from 180, to 200 with my improved diet. also started using this routine, 15 lbs lean, 5 lbs fat. pretty good imo, i might incorporate the S if i can ever figure out how to get it done good lol.
 
Kracin said:
hey, just wanna say thanks gopro for having this up here on the website... not sure how much doing P/RR has helped me, but in the last 2 months ive gone from 180, to 200 with my improved diet. also started using this routine, 15 lbs lean, 5 lbs fat. pretty good imo, i might incorporate the S if i can ever figure out how to get it done good lol.
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Awesome progress Kracin!! Well, you are welcome and I hope that P/RR has contributed to your success!
 
Question- For P/RR/S II when working the Hamstrings, I know SLDL is too dangerous for the 1 Rep Max. How's about Sumo Deads?

Question II- When doing P/RR/S II and you repeat one of the weeks like say Power week, would it be alright to do the first week Part II style and the second week through Part I style?
 
Rocco32 said:
Question- For P/RR/S II when working the Hamstrings, I know SLDL is too dangerous for the 1 Rep Max. How's about Sumo Deads?

Question II- When doing P/RR/S II and you repeat one of the weeks like say Power week, would it be alright to do the first week Part II style and the second week through Part I style?
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Sumo Deads could work. But with P week in the part 2 version I might only use it for certain bodyparts/exercises. Hams might not be best suited to a single.

Yes, you can do Part II P and then basic P.
 
gopro said:
Sumo Deads could work. But with P week in the part 2 version I might only use it for certain bodyparts/exercises. Hams might not be best suited to a single.

Yes, you can do Part II P and then basic P.
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Thanks GP, maybe triples?
 
Rocco32 said:
Thanks GP, maybe triples?
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try leg curls for hams? deads are still a great exercise for overall strength as well.


btw Dune is awesome, i was addicted for a while!
 
Kracin said:
try leg curls for hams? deads are still a great exercise for overall strength as well.


btw Dune is awesome, i was addicted for a while!
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Thanks Buddy. I just feel I cheat too much with hips when I try SUPER heavy for Hams. Dune is or was great. I liked the first few books but you can't beat that first one! Most people don't get my sig! :thumbs:
 
Rissole said:
I like the single for lying leg curls.........
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Yeah, we all know what YOU like :D
 
Rissole said:
I like the single for lying leg curls.........
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Hey Riz, your sis looks cute! Nice back on her!
 
hi guys

Today I just completed my first week of p/rr/s. Felt awsome for most body parts, these are the muscles that are still sore :D chest, tris, hams, quads, lats. I take being sore as a good sign :thumb:

a couple of questions for those in the know.

On shoulder day I dont think there was any exercises that work the rear delts is this correct ? I think the front and lateral delts were covered but not the rear delts, should I do some lateral raises whilst laying down on a bench for this or not ?

Also on arm day my triceps got a solid workout but I feel I could handle more work on my biceps I did barbell curls for 2 sets, hammer curls for 2 sets and preacher curls for 2 sets. I figured because Im only training each body part once per week is it possible to do 3 sets on each bicep exercise compared to 2.

thanks

ps looking forward to rep range next week
 
Muscle Gelz Transdermals
IronMag Labs Prohormones
Rissole said:
Answer your phone ya retard!!!! :mad: :p
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Yeah, yeah, I got your message you P/RR/S freak....but that was at about 1 am my time!
 
gopro said:
Oh, been there, done that ;)
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:eek: :lol:

I thought the time i rang you was about the time i was ringing you last year...??
Speak to you soon, i am trying to diet down a bit before my Sept comp again, i wanna do cartwheels into the comp this year. Place overall winner in the local, place well in the State if not win category and compete in the National. There is a local comp before the first local as well, i promised the guy who's been selling me my supps that i would compete, its his comp same federation as the others but just the first one he's put on.
4 comps in 2 months and i'm a bit scared of getting "flat" ya know...
Now i just read your "No cardio! Diet doing it all!" Thread and it's thrown me a doozie.... :doh:
Yes will ring soon..... :)
 
LOL, Pete always called me at like 2am :funny:

But I always look forward to his call :thumbs:

Where is that No Cardio thread? Guess I can look for it :grin:
 
Rissole said:
:eek: :lol:

I thought the time i rang you was about the time i was ringing you last year...??
Speak to you soon, i am trying to diet down a bit before my Sept comp again, i wanna do cartwheels into the comp this year. Place overall winner in the local, place well in the State if not win category and compete in the National. There is a local comp before the first local as well, i promised the guy who's been selling me my supps that i would compete, its his comp same federation as the others but just the first one he's put on.
4 comps in 2 months and i'm a bit scared of getting "flat" ya know...
Now i just read your "No cardio! Diet doing it all!" Thread and it's thrown me a doozie.... :doh:
Yes will ring soon..... :)
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Ok brother from another land...we'll talk soon. However, don't take the no cardio thing too literally...that is good enough to get you to the 6-7% bodyfat mark, but not enough to get you into show shape. For that you DO need cardio.
 
eh I still having trouble with Back day for Power. It just doesnt seem to hit me very well, I feel like I am not doing things right. Such as rack deads...any suggestions, also what is the proper form for that?
 
ccr_bballer33 said:
eh I still having trouble with Back day for Power. It just doesnt seem to hit me very well, I feel like I am not doing things right. Such as rack deads...any suggestions, also what is the proper form for that?
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Back is a very hard bodypart to feel, and training it with heavy weights for low reps makes it even harder. You must keep your form very tight and do your best to focus on pulling with your back. It really takes practice to get. Just don't expect the same "feeling" from training back with 10-12 reps as you get from 4-6...its very different.

The form for rack deads is very straightfoward. The bar should begin at a position anywhere from mid-shin to just below the knee. You do these with a slight bend to the knee, but you initiate the pull more from the lower back than the legs. This is different than full deads, in which the pull is initiated from the quads and hips.
 
Thanks GP, that helps me out as well. Just finished Back with Power II and was a bit concerned.
 
Rocco32 said:
Thanks GP, that helps me out as well. Just finished Back with Power II and was a bit concerned.
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:thumb:
 
I have a question. Should I be going to heavy, and till failure on shock week?
 
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