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Post by gti steve on Apr 17, 2007 21:33:14 GMT -5
giving it another go!
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Post by gti steve on Apr 17, 2007 21:34:50 GMT -5
Power Back
Deadlifts 275 x 5 285 x 3 295 x 3 305 x 2 305 x 2
Weighted Wide Grip Chins BW+ 25 x 6 BW + 30 x 5 BW + 30 x 5 BW + 30 x 4
Wide Grip Seated Cable Row 140 x 6 140 x 6 140 x 6
Barbell Row 185 x 6 185 x 6 185 x 6
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Post by chanman83 on Apr 17, 2007 21:40:22 GMT -5
OOOOo good man... if you got any questions please ask.. I LOVE MY P/RR/S!!!
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Post by youngblood on Apr 17, 2007 21:42:19 GMT -5
I'll also throw in my help for questions should you want/need them.
So far, are you only working one part per day? Six days a week?
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Post by gti steve on Apr 17, 2007 21:49:52 GMT -5
I wanted to dedicate a full day to back. ill be doing
chest/biceps legs shoulders/triceps back
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Post by chanman83 on Apr 17, 2007 22:38:08 GMT -5
this is only a suggestion but maybe you should do a 2 on 1 off 2 on 2 off split of sorts. I don't know if you got the time but if your gonna smash legs twice a week maybe light one day and heavy the next. However, in p.rr.s that week is dedicated to power, rep range, shock. So I'm suggesting maybe taking out one leg day and maybe put arms together. So like this.. legs, chest and bis, off, back, shoulder and tri, off off. I actually workout 6x a week but I do arms on the weekends and together but thats me.
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Post by gti steve on Apr 18, 2007 7:05:53 GMT -5
thats how i was going to run it.
legs/calves chest/biceps off back/traps shoulders/triceps off off
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Post by gti steve on Apr 18, 2007 7:06:31 GMT -5
this is only a suggestion but maybe you should do a 2 on 1 off 2 on 2 off split of sorts. I don't know if you got the time but if your gonna smash legs twice a week maybe light one day and heavy the next. However, in p.rr.s that week is dedicated to power, rep range, shock. So I'm suggesting maybe taking out one leg day and maybe put arms together. So like this.. legs, chest and bis, off, back, shoulder and tri, off off. I actually workout 6x a week but I do arms on the weekends and together but thats me. ohh whoops, not legs twice a week. the second legs is actually BACK. typo
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Post by gti steve on Apr 18, 2007 8:16:17 GMT -5
the 305 on deadlift felt very smooth. i was gonan tack on the 5lbers and up it to 315 but by that point i felt the exhausting coming on and didnt want to over do it. but im gonna keep with my idea on 2.5lbs/side increase each week. slowly but surely.
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Post by masterschamp on Apr 18, 2007 8:54:41 GMT -5
Stick with it, Steve....it's a GREAT system. Eric has me on an "extreme" variation of the program and I am VERY happy with the results!!
Keith
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Post by gti steve on Apr 18, 2007 9:01:11 GMT -5
Your results are inspiring Keith! thanks for dropping by!
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Post by chanman83 on Apr 18, 2007 11:22:38 GMT -5
Stick with it, Steve....it's a GREAT system. Eric has me on an "extreme" variation of the program and I am VERY happy with the results!! Keith hahah I think he gave some of those to me.. esp on shock legs.. and shock anything.. HELLO!
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Post by RUBICON19 on Apr 18, 2007 13:09:04 GMT -5
Nice work Steve
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Post by mrky03 on Apr 18, 2007 14:01:40 GMT -5
Good work Steve. Thats the same split that I'm using. I think its smart to use the small weight increments, thats what I always suggest to people.
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Post by gti steve on Apr 18, 2007 18:33:21 GMT -5
Power Shoulders
Seated BB Press 135 x 6 135 x 5 135 x 5
only had 15 min to work out due to my gym being flooded from the storms. i was pissed, needless to say i did what i could. going to pick up again on shoulders tomorrow.
the 135 felt solid tho, never moved it like that
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Post by Hoopie on Apr 18, 2007 23:42:05 GMT -5
Hang with it Steve! Its a great system, just give it time. A lot of us use it with great results. Good luck with p/rr/s!
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Post by gti steve on Apr 19, 2007 7:04:30 GMT -5
Thanks hoops!
Hopefully my gym is open tonight so i can really thrash my shoulders/triceps
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Post by youngblood on Apr 19, 2007 10:05:06 GMT -5
Hoopie is right, you do have to give it some time. Just like any other program, it doesn't just automatically work overnight. With P/RR/S, the volume varies, and each stage is where something different will occur, so you have to be patient and go through each stage, and properly to get the total "effect."
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Post by gti steve on Apr 19, 2007 10:18:29 GMT -5
Yea im going to really focus on the tempos with these because I feel thats where the heart and soul of the program is
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Post by Tim Wescott on Apr 19, 2007 11:31:54 GMT -5
I`ll definately be following along Steve......good stuff bud!!
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