PRRS Training: Basic and Advanced

[J_Bo]

I ahve done this program in the past and loved it! I am presently on my 2nd week of this program (a four day split), and the third week (power week) will fall right in the middle of a snowboard trip... I have two days (sunday, monday) to fit my power week in! What would be the best routine?

I am also in the middle of a 6 week h-drol/ propadrol cycle, so I really don't want to lose any of my gains!

I would say probably upper/lower for this one time.

[tylerdurden92]

I was figuring something along the same lines, and probably keeping my normal leg routine, but I am not sure how to make up a routine for my whole upper body on shock week? I have a feeling this one could be brutal!

[camaleom]

What I do and it sounds silly...But I bought an egg timer, set it for 5 minutes. It works.
I'm pretty unsociable in the gym, my ipod is on, the weights are the enemy. If your not bs'ing between sets, you can get your workout in 65-70 mins.
I also believe that proper pre/intra/post supplementation aid in recovery time between sets.

x2 on this

don't understand why some people spend 2-3 hr at the gym.

1.- get there
2.- warm up (3-5) light set
3.- WORK
4.- streaching
5.- GTFO

[tylerdurden92]

bump...

[tank316]

I was figuring something along the same lines, and probably keeping my normal leg routine, but I am not sure how to make up a routine for my whole upper body on shock week? I have a feeling this one could be brutal!

I dont have time this morning to write up a whole upper body routine, but heres an example for
Delts

-Seated side lateral/hammer machine press superset...1-2 x 8-10
- Severse pec deck/WG upright row superset...1-2 x 8-10
- Cable front raise dropset...1 x 6-8, drop 6-8, drop 6-8 optional

Rep Goal: 8-10 (dropset is 8-10, drop, 6-
Rest Between Sets: cardiovascular and mental recovery
Lifting Tempo: 1/0/1
Exercises: Compound, Isolation, Machine or Cable

[sixthsense]

I ahve done this program in the past and loved it! I am presently on my 2nd week of this program (a four day split), and the third week (power week) will fall right in the middle of a snowboard trip... I have two days (sunday, monday) to fit my power week in! What would be the best routine?

I am also in the middle of a 6 week h-drol/ propadrol cycle, so I really don't want to lose any of my gains!

Something like:

CHEST/BACK/DELTS
QUADS/HAMS/BIS/TRIS

This is a torso/limb split.

[tylerdurden92]

Something like:

CHEST/BACK/DELTS
QUADS/HAMS/BIS/TRIS

This is a torso/limb split.

This sound like the best way to split it up... I am sore just thinking about it!

[J_Bo]

Something like:

CHEST/BACK/DELTS
QUADS/HAMS/BIS/TRIS

This is a torso/limb split.

Nice. that makes really good sense!

Since arms are all ISO movements, you will still have enough left in the tank to hit them hard after legs!

That's why you're the man, Eric!

[al_77]

Bumping up my question...

Hey,

so does the exercise selection not matter at all? as long as it fits the guidelines? Or is it a good idea to stick with the outlined exercises throughout the 3 cycles[/QUOTE]

[BigRick87]

Bumping up my question...

Hey,

so does the exercise selection not matter at all? as long as it fits the guidelines? Or is it a good idea to stick with the outlined exercises throughout the 3 cycles

[/QUOTE]

Yes, the exercise selection does matter to an extent. The exercises shown are good exercises and a good way to start, but may not be teh best selection for everyone. A. Pick the exercises that work best for you. B. Stick mainly to compound exercises on power week, I generally stick to compound exercises for for rep range week as well. C. Pick new exercises each week, or at least change the order of the exercises each week. The exercises shown are a good template to copy but also a good template to create ideas from and work off of. For example here is a look at my chest workout for power and rep range week.

power

incline bench 4sets
incline hs isolateral bench machine 2sets
flat dbell press 2x

rep range week

flat bench 3sets
incline smith machine 3 sets
laying HS unilateral flat bench machine 2 sets
cable crossover 2 sets

My suggestion, ( if you are new to p/rr/s), is use the exercises already shown in the template if they work well for you. Then change the program around and exercises as you see fit.

[sixthsense]

Nice. that makes really good sense!

Since arms are all ISO movements, you will still have enough left in the tank to hit them hard after legs!

That's why you're the man, Eric!

Yes, the torso/limb split is very effective for those that only have 2 days per week to hit it.

Thanks man!

[bravesfan1984]

i've tried searching for this online but have found varying opinions...on days that i do LIT cardio (walking on incline) for 20-30 minutes after lifting, should the PWO shake of dextrose/whey be taken after lifting and before cardio, or after im done with lifting and cardio?

[sixthsense]

i've tried searching for this online but have found varying opinions...on days that i do LIT cardio (walking on incline) for 20-30 minutes after lifting, should the PWO shake of dextrose/whey be taken after lifting and before cardio, or after im done with lifting and cardio?

I personally take in some BCAA's and glutamine right after training (or simply drink all through my workout), then hit my cardio, then do my post workout shake.

[BigRick87]

i've tried searching for this online but have found varying opinions...on days that i do LIT cardio (walking on incline) for 20-30 minutes after lifting, should the PWO shake of dextrose/whey be taken after lifting and before cardio, or after im done with lifting and cardio?

Personally i like aminos during my workout mixed with a carb source, and then a post workout shake after I am done and at home. Generally if I am going to do cardio I take an extra shot of aminos during my workout. I have suggest this to alot of my friends whom have used p/rr/s and they all have seen good results. If you have to stick strictly to whey and dextrose then maybe drink half of hte dextrose after your weightlifting to get some nutrition, and then the whey and the rest of the dextrose after cardio, or even 5 minutes or so before you end your cardio if you are just walking.

[bravesfan1984]

thanks rick and eric..appreciate the quick response!

[SteveHinchee]

I personally take in some BCAA's and glutamine right after training (or simply drink all through my workout), then hit my cardio, then do my post workout shake.

This is exactly what i do ...Hmm, wonder where i learned this from...

[tank316]

I personally take in some BCAA's and glutamine right after training (or simply drink all through my workout), then hit my cardio, then do my post workout shake.

Ditto. You gave me that advice years ago and I'LL NEVER CHANGE IT.

[BigRick87]

Ditto. You gave me that advice years ago and I'LL NEVER CHANGE IT.

Odd how all of us have virtually the same supplementation strategy. hmmmmm lol

[tank316]

Odd how all of us have virtually the same supplementation strategy. hmmmmm lol

Pre/intra/post supplementation..Don't leave home without it,LOL

[camaleom]

Pre/intra/post supplementation..Don't leave home without it,LOL

u gotta cover the basic!

[bravesfan1984]

i'm doing a deload this week, and i'm using about 60-70% of the weights i typically use. also not going to failure and im taking a little longer between sets (2 minutes or so)...is this the correct way to go about it?

[BigRick87]

i'm doing a deload this week, and i'm using about 60-70% of the weights i typically use. also not going to failure and im taking a little longer between sets (2 minutes or so)...is this the correct way to go about it?

I have never done a deload week, I generally just take time off. At the least I am keeping your question bumped up for you.LOL

[2020Wellness]

Does anyone have the PRRS dvd? Ebook? Opinions on them?

[tank316]

i'm doing a deload this week, and i'm using about 60-70% of the weights i typically use. also not going to failure and im taking a little longer between sets (2 minutes or so)...is this the correct way to go about it?

You can do this or just take the week off. I have done a deload. I trained M/W/F very light and just focused on form. My cardio was mainly just nice easy 60 min walks.

[tank316]

Does anyone have the PRRS dvd? Ebook? Opinions on them?

I have the DVD. Its a must buy. Very detailed and well explained. I am biased because I have used the program since 2001, sorta of a guinea pig if you will. I love the program, and I have several clients on it with great success!

[bravesfan1984]

You can do this or just take the week off. I have done a deload. I trained M/W/F very light and just focused on form. My cardio was mainly just nice easy 60 min walks.

yeah this is what i was mainly focused on..just doing low intensity, low volume while working on my form...basically im just sticking with 8-10 reps, stopping 2-4 reps before failure...hoping next week when i get back into it, i'll reap the benefits

thanks for providing input tank and rick...i know if i ever have a question or issue you guys respond quick...one reason i love this thread

[sixthsense]

i'm doing a deload this week, and i'm using about 60-70% of the weights i typically use. also not going to failure and im taking a little longer between sets (2 minutes or so)...is this the correct way to go about it?

This is certainly a pretty good deload. The workouts should not be taxing at all, and should almost feel like a warmup all the way through.

So happy Rick and Tank helped you! These guys are invaluable to me as they know I cannot get here as often as I'd like to.

Thanks guys!!!

[sixthsense]

Does anyone have the PRRS dvd? Ebook? Opinions on them?

They are BOTH amazing...but then again, I MAY be bias : )

[tank316]

yeah this is what i was mainly focused on..just doing low intensity, low volume while working on my form...basically im just sticking with 8-10 reps, stopping 2-4 reps before failure...hoping next week when i get back into it, i'll reap the benefits

thanks for providing input tank and rick...i know if i ever have a question or issue you guys respond quick...one reason i love this thread

Funny story...
The guys in my gym can tell I'm on my 10th wk or deload week if you will. I'm sociable, and I bs a bit more after sets. But for those 9 wks, its GAME ON...Leave me alone I'm training!LOL
So for me the intensity does drop for that 10 wk.

[TigerStealth]

yeah this is what i was mainly focused on..just doing low intensity, low volume while working on my form...basically im just sticking with 8-10 reps, stopping 2-4 reps before failure...hoping next week when i get back into it, i'll reap the benefits

thanks for providing input tank and rick...i know if i ever have a question or issue you guys respond quick...one reason i love this thread

yea that sounds like a good plan. When I want to deload, sometimes I will take out the calculator and do a "percentage progression". Lets take "power week" as an example.

power week 1 - 70% of current PR
power week 2 - 90% of current PR
power week 3 - go for new PR

Now doing things this way you get a good deload in week 1, week 2 is not really a deload because 90% of your current PR is pretty heavy, but light enough so that you can use great form and nail the tempos perfectly. then week 3 go for the new PR