PRRS Training: Basic and Advanced - Page 31

kbizzle85 · 10-15-2009, 11:53 AM

I liked this routine. I put on more mass and strength doing a 5x5 type of routine, however I love shock week and the intensity it brings

, prrs I feel just in a better all around condition feel like i burn more fat.

haslejb · 10-15-2009, 12:44 PM

I'm using this routine for my first ph cycle (H-drol) and logging it, plz check out my thread and critique my program if you would, thanks

http://forum.bodybuilding.com/showth...hp?t=119665951

BigRick87 · 10-15-2009, 01:09 PM

thanks for dropping in with the reviews and info.

surdev · 10-15-2009, 01:53 PM

Quote:

Originally Posted by sixthsense

Thank YOU for trying the program, and now singing its praises! I appreciate this so much!

You are welcome! and thanks for putting it together and releasing the video to show how the tempo works. I am taking a week off from the Gym as suggested (i need it, been regular 4 days a week for about 10 months).

patroclus32 · 10-15-2009, 08:15 PM

Quote:

Originally Posted by kbizzle85

I liked this routine. I put on more mass and strength doing a 5x5 type of routine, however I love shock week and the intensity it brings

, prrs I feel just in a better all around condition feel like i burn more fat.

shock week is definitely great for cutting!

sixthsense · 10-15-2009, 08:17 PM

Quote:

Originally Posted by surdev

You are welcome! and thanks for putting it together and releasing the video to show how the tempo works. I am taking a week off from the Gym as suggested (i need it, been regular 4 days a week for about 10 months).

The week off will do your muscles, joints and CNS a lot of good...and you will come back ready to grow!!

patroclus32 · 10-15-2009, 09:58 PM

Quote:

Originally Posted by sixthsense

The week off will do your muscles, joints and CNS a lot of good...and you will come back ready to grow!!

x2 on this, i took this week off to give my cns a rest after training for a couple months straight and i feel great already, im pumped to hit the weights again next monday

Cinders · 10-15-2009, 11:50 PM

Made it through first cycle of P/RR/S.

Power week kicked my ass, I've never slowed down my negatives so much and it sucked me dry quick. The weights seemed way too easy until about 5-6, when I couldn't control it anymore.

Rep week was tough, but not as much. I had a hard time finishing the numbers required, and feel like my tempo was not on. Several times I had to put the weights down, catch a few breaths and struggle to finish the rest of the set.

Shock week. I'll probably get boo'd for this, but it was the easiest one for me. Now... the reason, I think, is my old lifting style was similar to this, with 4X10's per exercise, 4 exercises per muscle, short breaks. I sweated and my muscles were rock hard from the pump, but it felt the most natural to me.

All said and done... haha, I need more time before I can decide. My tempos and weights are still off, need more adaptation time and work. I'm deeply sore on some and super pumped on others, so far so good.

My biggest struggle is mental. I'm used to muscle isolation lifting, hitting heavy and then dropping to exhaustion style lifting on lighter weights. PRRS seems like less reps, I leave the gym sooner, but my muscles feel exhausted. I have 8 years on lifting (though not an updated style, lol), but the PRRS tempos are where it's at for me. They kick my ass, tear my muscles and leave me typing here late at night, fuming that I couldn't do better sets.

samsumon · 10-16-2009, 01:46 AM

Im so confused on the how to set the program up lol

paulb72 · 10-16-2009, 04:10 AM

Hi guys, figured it's about time to introduce myself, been lurkingaround here for a while and figured it's well beyond time to cotribute to this thread.

Short version. I've been slowly transforming myself over the last 18 months or so (very slowly). Been bouncing from routine to routine since returning tothe gym. Tried many a routine and system and found most worked fora while, but found things tatered off too quickly. Spent many an hour researching different theories and routines.

Eric's "40 is the new 20" article, interview in Ironman magazine really struck a chord. Made more sense than many other philosophies I'd researched. After searching and finding the P/RR/S website and others thought I'd give it a try.

Purchased the P/RR/S e-book from the X-rep website. This has become my bible so to speak. The last 27 weeks have been truly the most productive, interesting and painful of my life of lifting so far. The strength gains have been consistent and surprising. Building muscle surely but at the same time shedding the layers of fat. It's kind of fun to watch yourself change in the mirror while watching the scale stay the same.

It seems as though every ounce of fat lost is replaced by muscle. Can't wait to finally shed the excess and try doing some real bulking.

This s**t really works amazingly. Eric I owe you a debt of gratitude.

Thanks foryour patience for a long post

PuffinMyLye · 10-16-2009, 05:07 AM

Quote:

Originally Posted by Cinders

Made it through first cycle of P/RR/S.

Power week kicked my ass, I've never slowed down my negatives so much and it sucked me dry quick. The weights seemed way too easy until about 5-6, when I couldn't control it anymore.

Rep week was tough, but not as much. I had a hard time finishing the numbers required, and feel like my tempo was not on. Several times I had to put the weights down, catch a few breaths and struggle to finish the rest of the set.

Shock week. I'll probably get boo'd for this, but it was the easiest one for me. Now... the reason, I think, is my old lifting style was similar to this, with 4X10's per exercise, 4 exercises per muscle, short breaks. I sweated and my muscles were rock hard from the pump, but it felt the most natural to me.

All said and done... haha, I need more time before I can decide. My tempos and weights are still off, need more adaptation time and work. I'm deeply sore on some and super pumped on others, so far so good.

My biggest struggle is mental. I'm used to muscle isolation lifting, hitting heavy and then dropping to exhaustion style lifting on lighter weights. PRRS seems like less reps, I leave the gym sooner, but my muscles feel exhausted. I have 8 years on lifting (though not an updated style, lol), but the PRRS tempos are where it's at for me. They kick my ass, tear my muscles and leave me typing here late at night, fuming that I couldn't do better sets.

How long are you resting between your sets during Power/Rep Range week? If you are leaving the gym sooner than you're used to you may not be resting enough. When you are resting 3-4 minutes between every set I don't see how your workout could be short.

AndrewChan · 10-16-2009, 06:59 AM

Quote:

Originally Posted by samsumon

Im so confused on the how to set the program up lol

i'd get the DVD if i were you.

it makes everything so simple and its a better deal than u can get with any personal trainer/supplement/book etc

BigRick87 · 10-16-2009, 07:37 AM

Quote:

Originally Posted by samsumon

Im so confused on the how to set the program up lol

It really is not that hard to set up. Most people look too much into it. Did you look at the templates? what are you confused on?

Bogart80 · 10-16-2009, 08:10 AM

I love this workout style. Something different is what I need. I haven't seen much mass come with it yet but I have surely gained a considerable amount of strength. I am currently on my 3rd cycle of the program. Shock week is my favorite week of the program. It allows you to be creative and you get to destroy every muscle you can think of. I can kind of agree with PuffinMyLye with shock being somewhat easy. I used to train with high intensity well before I heard about this program using Mike Mentzer's HIT. Shock week is not easy but the easiest for me to get in and do. This is my last cycle for trying to bulk till the end of the year. This rest of the year is going to be left for cutting and all that good ole clean eating. Not excited about this but I need to do it.

Bogart80 · 10-16-2009, 08:19 AM

I would also like to get on the FS/FD bandwagon but I will wait till I get home and start on the P/RR/S again.

Cinders · 10-16-2009, 10:33 AM

Quote:

Originally Posted by PuffinMyLye

How long are you resting between your sets during Power/Rep Range week? If you are leaving the gym sooner than you're used to you may not be resting enough. When you are resting 3-4 minutes between every set I don't see how your workout could be short.

Doing 3-4 mins, though you're right, on bi/tri day, I would superset (think I asked about it afterwards on here). Usually, if my spotter is there, I have no choice but for 3 mins minimum, but usually 4-5, since we have to switch out weights, his prep time and lift, switch weights again, my prep time.

My former lifting schedule was pretty long though, lifting on the same muscle group toward exhaustion every single time.

BigRick87 · 10-16-2009, 03:14 PM

Quote:

Originally Posted by Cinders

Doing 3-4 mins, though you're right, on bi/tri day, I would superset (think I asked about it afterwards on here). Usually, if my spotter is there, I have no choice but for 3 mins minimum, but usually 4-5, since we have to switch out weights, his prep time and lift, switch weights again, my prep time.

My former lifting schedule was pretty long though, lifting on the same muscle group toward exhaustion every single time.

Super setting is good to save time, but I would not recomend it except for on the shock week. Supersetting on power week may not allow for proper recovery between sets. You are still burning atp and glucose, and thus as much of these may not be available for your following set. Not to mention the lactic acid buildup and metabolic differences you could be introducing.

To each his own though.

BigRick87 · 10-16-2009, 03:16 PM

Quote:

Originally Posted by Bogart80

I would also like to get on the FS/FD bandwagon but I will wait till I get home and start on the P/RR/S again.

You will be very happy once you procede to use FD/FS. I hope you do try in when you get back. Holding down the fort in Iraq I see. Stay strong.

sixthsense · 10-16-2009, 08:09 PM

Quote:

Originally Posted by Bogart80

I would also like to get on the FS/FD bandwagon but I will wait till I get home and start on the P/RR/S again.

FDFS is a whole other animal!!!! A painful one! : )

samsumon · 10-16-2009, 11:54 PM

The thing is there is SO much info that I cant distort it and see whats what you know.

trontheman · 10-17-2009, 09:47 AM

How does this routine look? Thanks for the help.

BigRick87 · 10-17-2009, 02:28 PM

Quote:

Originally Posted by trontheman

How does this routine look? Thanks for the help.

Looks pretty good, a few things I noticed however. on rep range legs, why are you leading with a leg ext? I think a compound movement would be better. Also you are doing triceps on Thursday and shoulders on Friday, You triceps will still be tired on friday and thus you may not get the full effects of a strong shoulder press. Also I did not see any 13-15 rep range on chest rep range week.

trontheman · 10-17-2009, 04:08 PM

what do you guys think i should start with instead of leg extension? Also, how would you organize the split?

USMARINE8152 · 10-17-2009, 04:12 PM

Update...well guys sad to say I'm going into my 2nd run of the program and I hurt my lower back doing deads...I have had a few lower back issues over the years so I hate to say it but I might retire from the deadlift for good or just go light like 225 on rep range days. I can no longer go heavy I've been out for 4 days with my back jacked up and being a Police Officer I cant afford to miss work or be hurt. Will I really suffer if I dont go heavy on deads? I still love to squat its just that deads re aggravaite my injury. Any thoughts???

PS...program rocks! have gain 10 to 20 pounds on almost all my lifts!!!!!

BigRick87 · 10-17-2009, 05:33 PM

Quote:

Originally Posted by trontheman

what do you guys think i should start with instead of leg extension? Also, how would you organize the split?

You could start with front squat, leg press, hack squat, lunges, or regular squat to name a few. Whichever you do not start with on power week. As for splits, just try to get a days rest between working muscles.IE. biceps and back, triceps shoulders and chest.

These are just a few examples

chest
back/ back
off
shoulders triceps
off
legs
off

legs
chest/ shoulders
off
back
off
triceps/biceps
off

BigRick87 · 10-17-2009, 05:40 PM

Quote:

Originally Posted by USMARINE8152

Update...well guys sad to say I'm going into my 2nd run of the program and I hurt my lower back doing deads...I have had a few lower back issues over the years so I hate to say it but I might retire from the deadlift for good or just go light like 225 on rep range days. I can no longer go heavy I've been out for 4 days with my back jacked up and being a Police Officer I cant afford to miss work or be hurt. Will I really suffer if I dont go heavy on deads? I still love to squat its just that deads re aggravaite my injury. Any thoughts???

PS...program rocks! have gain 10 to 20 pounds on almost all my lifts!!!!!

Sorry to hear about the back bro. I would get to a doc. that specializes in sports medicine and ask if they feel you could continue doing deadlifts. Thought not advised, when I hurt my back, I did squats and heavy hyper ext. and heavy glute ham raises. This allowed me to keep some good lower back strength when I started deadlifting heavy again a few months later. So I advise heavy weighted hyper ext and heavy glute raises. It will not hit your lats and traps as hard, but atleast your lower back will still get some solid work. Also Zercher squats allow for some heavy core work and will hit your lower back to some extent.

grim83 · 10-18-2009, 01:39 AM

great job with this thread guys, should be a sticky for sure. also eric, this routien is really cool, now that my schedule is settling down again, i think i'll finally get back on it.

trontheman · 10-18-2009, 10:13 AM

Ok, i changed up a few things that you guys requested. How does it look now? Thanks for the help.

BigRick87 · 10-18-2009, 11:42 AM

Quote:

Originally Posted by trontheman

Ok, i changed up a few things that you guys requested. How does it look now? Thanks for the help.

No problem, looks better now. One last thing that I saw is every week you start with dbell shrug and exercise 2 for traps is machine shrug. If you can, put a bbell shrug in for one of those, and/or atleast mix up the order and go machine shrug first and dbell shrug 2nd on one of those weeks. There is a variety of trapezius exercises to use. This program is based on change and new stimulus each week, so it is important to introduce new exercises and new exercise order each week. I am not trying to change your program completely, but merely pointing out some valid points of interest when using this program.
Goodluck!

trontheman · 10-18-2009, 12:59 PM

I see what you're saying. I'll switch it up week to week with db, barbell and machine shrugs. Also, im starting with the power week tomorrow (Chest/Biceps). Do you suggest a couple warm up sets first then do the 4 working sets with heavy weight? Do you increase the weight each set, or keep it the same? Thanks for all the help, im really excited to start this program.