My advanced Prrs training, comments???

[littlebear]

Here it is my advanced prrstraining, what do you think guys???

DAY 1
LEGS
Hack squat 6 sets 6 / 4 / 2 / 6 / 4 / 2
Leg press 6 sets 6 / 4 / 2 / 6 / 4 / 2
Seated leg curl 6 sets 6 / 4 / 2 / 6 / 4 / 2
Lying leg curl 6 sets 6 / 4 / 2 / 6 / 4 / 2
Standing calf raises 6 sets 6 / 4 / 2 / 6 / 4 / 2

DAY 2
BACK
Chins 6 sets 6 / 4 / 2 / 6 / 4 / 2
T-baar rowing 6 sets 6 / 4 / 2 / 6 / 4 / 2
Close grip pulldown 6 sets 6 / 4 / 2 / 6 / 4 / 2
SCHOULDERS
Face pulls 6 sets 6 / 4 / 2 / 6 / 4 / 2
BICEPS
Pull ups 6 sets 6 / 4 / 2 / 6 / 4 / 2
Reverse BB curl 6 sets 6 / 4 / 2 / 6 / 4 / 2

DAY 3
CHEST
Incline bench press 6 sets 6 / 4 / 2 / 6 / 4 / 2
Bench press 6 sets 6 / 4 / 2 / 6 / 4 / 2
SCHOULDERS
Lateral machine 6 sets 6 / 4 / 2 / 6 / 4 / 2
Machine press 6 sets 6 / 4 / 2 / 6 / 4 / 2
TRICEPS
Seated overhead BB extension 6 sets 6 / 4 / 2 / 6 / 4 / 2


REP RANGE WEEK

DAY 1
LEGS
Leg press 3 sets 7-9 / 10-12 / 13-15
Hack squat 3 sets 7-9 / 10-12 / 13-15
DB lunges 3 sets 7-9 / 10-12 / 13-15
Lying leg curl 3 sets 7-9 / 10-12 / 13-15
Standing calf raises 3 sets 7-9 / 10-12 / 13-15

DAY 2
BACK
Machine pulldown 3 sets 7-9 / 10-12 / 13-15
Vertical row 3 sets 7-9 / 10-12 / 13-15
Reverse front pulldown 3 sets 7-9 / 10-12 / 13-15
SCHOULDERS
Bent over lateral raises 3 sets 7-9 / 10-12 / 13-15
BICEPS
Barbell curl 3 sets 7-9 / 10-12 / 13-15
Incline DB hammer curl 3 sets 7-9 / 10-12 / 13-15

DAY 3
CHEST
Incline DB press 3 sets 7-9 / 10-12 / 13-15
Guillotine press 3 sets 7-9 / 10-12 / 13-15
SCHOULDERS
Incline side DB lateral raises 3 sets 7-9 / 10-12 / 13-15
Bradford press 3 sets 7-9 / 10-12 / 13-15

TRICEPS
Incline BB extension 3 sets 7-9 / 10-12 / 13-15
Pushdown 3 sets 7-9 / 10-12 / 13-15


SCHOCK WEEK

DAY 1
LEGS
SS Leg extension 3 sets 8-10 / 8-10 / 8-10
Leg press 3 sets 8-10 / 8-10 / 8-10
SS Leg extension 3 sets 8-10 / 8-10 / 8-10
Hack squat 3 sets 8-10 / 8-10 / 8-10
SS Standing calf raises 3 sets 8-10 / 8-10 / 8-10
Calf raises on leg press 3 sets 8-10 / 8-10 / 8-10

DAY 2
BACK
SS Front pulldown 3 sets 8-10 / 8-10 / 8-10
T-baar rowing 3 sets 8-10 / 8-10 / 8-10
SS Close grip pulldown 3 sets 8-10 / 8-10 / 8-10
Vertical row neutral grip 3 sets 8-10 / 8-10 / 8-10
SS Chins 3 sets 8-10 / 8-10 / 8-10
Straight arm pulldown 3 sets 8-10 / 8-10 / 8-10
SCHOULDERS
SS Bent over lateral raises 3 sets 8-10 / 8-10 / 8-10
Face pulls 3 sets 8-10 / 8-10 / 8-10
BICEPS

SS EZ-barbell curl 3 sets 8-10 / 8-10 / 8-10
Reverse EZ-barbell curl 3 sets 8-10 / 8-10 / 8-10

DAY 3
CHEST

SS Incline DB flyes 3 sets 8-10 / 8-10 / 8-10
Incline DB press 3 sets 8-10 / 8-10 / 8-10
SS DB flyes 3 sets 8-10 / 8-10 / 8-10
DB press 3 sets 8-10 / 8-10 / 8-10
SCHOULDERS

SS DB lateral raises 3 sets 8-10 / 8-10 / 8-10
DB press 3 sets 8-10 / 8-10 / 8-10
TRICEPS

SS Rope pushdown 3 sets 8-10 / 8-10 / 8-10
Small bench press 3 sets 8-10 / 8-10 / 8-10

[snowboardray]

Looks like waaaaaaaaaaaaay too much volume on power week. I understood the first 3 sets of the 6, 4, 2, but didnt understand why you would do it again. Seems like you would be in the gym for quite some time.

RR looks ok.

Shock week seems like a lot of volume too. SS and DS can be quite taxing when you giving maximum effort. More than a couple of supersets per exercise, and more than even a couple exercises could be too much.

You seem volume oriented so maybe thats what your body is accustomed to and responds to. But I would venture to say its too much

[littlebear]

Thx for your feedback snowboardray, I have change it now would this be better all suggestions of everbody else are welcome.
Do you think it is too much volume on a shock week??

POWER WEEK
DAY 1
LEGS
Hack squat 3 sets 6 / 4 / 2
Leg press 3 sets 6 / 4 / 2
Seated leg curl 3 sets 6 / 4 / 2
Lying leg curl 3 sets 6 / 4 / 2
Standing calf raises 3 sets 6 / 4 / 2
DAY 2
BACK
Chins 3 sets 6 / 4 / 2
T-baar rowing 3 sets 6 / 4 / 2
Close grip pulldown 3 sets 6 / 4 / 2

SCHOULDERS
Face pulls 3 sets 6 / 4 / 2 / 6 / 4 / 2

BICEPS
Pull ups 3 sets 6 / 4 / 2
Reverse BB curl 3 sets 6 / 4 / 2

DAY 3
CHEST
Incline bench press 3 sets 6 / 4 / 2
Bench press 3 sets 6 / 4 / 2
SCHOULDERS
Lateral machine 3 sets 6 / 4 / 2
Machine press 3 sets 6 / 4 / 2
TRICEPS
Seated overhead BB extension 3 sets 6 / 4 / 2

REP RANGE WEEK

DAY 1
LEGS
Leg press 3 sets 7-9 / 10-12 / 13-15
Hack squat 3 sets 7-9 / 10-12 / 13-15
DB lunges 3 sets 7-9 / 10-12 / 13-15
Lying leg curl 3 sets 7-9 / 10-12 / 13-15
Standing calf raises 3 sets 7-9 / 10-12 / 13-15

DAY 2
BACK
Machine pulldown 3 sets 7-9 / 10-12 / 13-15
Vertical row 3 sets 7-9 / 10-12 / 13-15
Reverse front pulldown 3 sets 7-9 / 10-12 / 13-15
SCHOULDERS
Bent over lateral raises 3 sets 7-9 / 10-12 / 13-15
BICEPS
Barbell curl 3 sets 7-9 / 10-12 / 13-15
Incline DB hammer curl 3 sets 7-9 / 10-12 / 13-15

DAY 3
CHEST
Incline DB press 3 sets 7-9 / 10-12 / 13-15
Guillotine press 3 sets 7-9 / 10-12 / 13-15
SCHOULDERS
Incline side DB lateral raises 3 sets 7-9 / 10-12 / 13-15
Bradford press 3 sets 7-9 / 10-12 / 13-15

TRICEPS
Incline BB extension 3 sets 7-9 / 10-12 / 13-15
Pushdown 3 sets 7-9 / 10-12 / 13-15


SCHOCK WEEK

DAY 1
LEGS
SS Leg extension 3 sets 8-10 / 8-10 / 8-10
Leg press 3 sets 8-10 / 8-10 / 8-10
SS Leg extension 3 sets 8-10 / 8-10 / 8-10
Hack squat 3 sets 8-10 / 8-10 / 8-10
SS Standing calf raises 3 sets 8-10 / 8-10 / 8-10
Calf raises on leg press 3 sets 8-10 / 8-10 / 8-10

DAY 2
BACK
SS Front pulldown 3 sets 8-10 / 8-10 / 8-10
T-baar rowing 3 sets 8-10 / 8-10 / 8-10
SS Close grip pulldown 3 sets 8-10 / 8-10 / 8-10
Vertical row neutral grip 3 sets 8-10 / 8-10 / 8-10
SS Chins 3 sets 8-10 / 8-10 / 8-10
Straight arm pulldown 3 sets 8-10 / 8-10 / 8-10
SCHOULDERS
SS Bent over lateral raises 3 sets 8-10 / 8-10 / 8-10
Face pulls 3 sets 8-10 / 8-10 / 8-10
BICEPS

SS EZ-barbell curl 3 sets 8-10 / 8-10 / 8-10
Reverse EZ-barbell curl 3 sets 8-10 / 8-10 / 8-10

DAY 3
CHEST

SS Incline DB flyes 3 sets 8-10 / 8-10 / 8-10
Incline DB press 3 sets 8-10 / 8-10 / 8-10
SS DB flyes 3 sets 8-10 / 8-10 / 8-10
DB press 3 sets 8-10 / 8-10 / 8-10
SCHOULDERS

SS DB lateral raises 3 sets 8-10 / 8-10 / 8-10
DB press 3 sets 8-10 / 8-10 / 8-10
TRICEPS

SS Rope pushdown 3 sets 8-10 / 8-10 / 8-10
Small bench press 3 sets 8-10 / 8-10 / 8-10

[snowboardray]

I do like that better. Shock Week would be a little too much for me with the volume you have, but give it a go if you can keep your intensity up and of course your nutrition.

I usually stick with the basic PRRS year round but when I do the advanced, especially if I'm gonna stick with the advanced version for a period of time...I like to ease into it. I'll add a set to one or two exercises each week. It gives my body a chance to adapt and conquer whats to come.

The beauty of PRRS, as you already know, is that its the principles of it that are important. Its very adaptable. Advanced doesn't have to mean doubling your workload. It can be as simple as a forced rep, or a triple dropset.

[garrett88]

the more advanced you are, the less volume you need as your training intensity increases. ie blood and guts training.
for shock week i do 1 pre-exhaust SS, 1 post activation SS and 1 dropset. i couldnt imagine doing any more than that. the deep muscle soreness hangs around for days after these workouts with just the minimal volume.

[littlebear]

Can you give a example garrett88?

[snowboardray]

Flyes SS Bench

Dips SS Cable Crossovers

Incline Machine Press 1 X 10 DS 1 X 8 (100 X 10 followed immediately by 60 X 10 for example)

This is an example for chest of what g88 is talking about.

I do 2 sets of the first 2 exercises, and 1 set of the last.

[littlebear]

Ooh thanks, going to change this

[littlebear]

Here is my new training
Shoot everyone

POWER WEEK

DAY 1
LEGS

Hack squat 3 sets 6 / 4 / 2
Leg press 3 sets 6 / 4 / 2
Seated leg curl 3 sets 6 / 4 / 2
Lying leg curl 3 sets 6 / 4 / 2

DAY 2
BACK

Chins 3 sets 6 / 4 / 2
T-baar rowing 3 sets 6 / 4 / 2
Close grip pulldown 3 sets 6 / 4 / 2

SCHOULDERS

Face pulls 3 sets 6 / 4 / 2

BICEPS

Pull ups 3 sets 6 / 4 / 2
Reverse BB curl 3 sets 6 / 4 / 2

DAY 3
CHEST

Incline bench press 3 sets 6 / 4 / 2
Bench press 3 sets 6 / 4 / 2


SCHOULDERS

Lateral machine 3 sets 6 / 4 / 2
Machine press 3 sets 6 / 4 / 2

TRICEPS

Seated overhead BB extension 3 sets 6 / 4 / 2


REP RANGE WEEK

DAY 1

LEGS

Leg press 3 sets 7-9 / 10-12 / 13-15
Hack squat 3 sets 7-9 / 10-12 / 13-15
DB lunges 3 sets 7-9 / 10-12 / 13-15
Lying leg curl 3 sets 7-9 / 10-12 / 13-15
Standing calf raises 3 sets 7-9 / 10-12 / 13-15

DAY 2
BACK

Machine pulldown 3 sets 7-9 / 10-12 / 13-15
Vertical row 3 sets 7-9 / 10-12 / 13-15
Reverse front pulldown 3 sets 7-9 / 10-12 / 13-15

SCHOULDERS

Bent over lateral raises 3 sets 7-9 / 10-12 / 13-15

BICEPS

Barbell curl 3 sets 7-9 / 10-12 / 13-15
Incline DB hammer curl 3 sets 7-9 / 10-12 / 13-15


DAY 3
CHEST

Incline DB press 3 sets 7-9 / 10-12 / 13-15
Guillotine press 3 sets 7-9 / 10-12 / 13-15


SCHOULDERS

Incline side DB lateral raises 3 sets 7-9 / 10-12 / 13-15
Bradford press 3 sets 7-9 / 10-12 / 13-15

TRICEPS

Incline BB extension 3 sets 7-9 / 10-12 / 13-15
Pushdown 3 sets 7-9 / 10-12 / 13-15


SCHOCK WEEK

DAY 1

LEGS

SS Leg extension 2 sets 8-10 / 8-10
Leg press 2 sets 8-10 / 8-10
SS Hack squat (toes in) 2 sets 8-10 / 8-10
Hack squat (toes out) 2 sets 8-10 / 8-10
SS Stiff legged deadlift 2 sets 8-10 / 8-10
Lying leg curl 2 sets 8-10 / 8-10
DS Leg press 2 sets 8-10 / 8-10

DAY 2
BACK

SS Straight arm pulldown 2 sets 8-10 / 8-10
T-baar rowing 2 sets 8-10 / 8-10
SS Close grip pulldown 2 sets 8-10 / 8-10
Vertical row neutral grip 2 sets 8-10 / 8-10
DS Front pulldown 2 sets 8-10 / 8-10

SCHOULDERS

SS Face pulls 2 sets 8-10 / 8-10
Clean and press 2 sets 8-10 / 8-10
DS Rear delt pec-deck 2 sets 8-10 / 8-10

BICEPS

SS EZ-barbell curl 2 sets 8-10 / 8-10
Reverse EZ-barbell curl 2 sets 8-10 / 8-10
DS Alternate DB curl 2 sets 8-10 / 8-10

DAY 3
CHEST

SS Incline DB flyes 2 sets 8-10 / 8-10
Incline DB press 2 sets 8-10 / 8-10
SS DB flyes 2 sets 8-10 / 8-10
DB press 2 sets 8-10 / 8-10
DS Incline machine press 2 sets 8-10 / 8-10


SCHOULDERS

SS DB lateral raises 2 sets 8-10 / 8-10
DB press 2 sets 8-10 / 8-10
DS Cable lateral raises 2 sets 8-10 / 8-10


TRICEPS

SS Rope pushdown 2 sets 8-10 / 8-10
Small bench press 2 sets 8-10 / 8-10
DS Pushdown 2 sets 8-10 / 8-10