New to P/RR/S

[zeebodybuilder]

Im currently creating my shock week.. I would like to know I dont want to add abs and forarms in the first 3 weeks of the prgram. Could I just add them in at random and do what ever sets i normally do for them..

Then after completing 3-6 weeks on 2 full p/rr/s I might add them in as by then I will have learnt how to train properly using this program..?

[ChemProf]

Zee,

You are using the split I currently use and it has helped me a lot. I don't feel like training legs takes it out of you for chest. I feel like a bad idea would be legs then back the next day but your split should work well.

Also, why not work in abs and forearms at the end of the program. They shouldn't detract from what you are doing here.

PG.

[zeebodybuilder]

My rep range week will look like this:

Chest n Biceps

Chest
EXERCISE
1-Incline barbell Press 7-9reps
2-flat Dumbbell Press 10-12reps
3-Flye decline 13-15

Biceps
EXERCISE
alternating dumbell curls 7-9reps
cable curl 10-12reps
concentration curl 13-15reps

Legs
EXERCISE
Leg extension 7-9reps
Smith Front squats 10-12reps
One legged leg press 13-15reps
Lying leg curl 7-9reps
Stiff legged deadlift 10-12reps
Seated leg curl (reverse) 13-15reps
For the above exercises I would like to know my gym doesn have the lying leg curl machine. so what could I use instead of that exercise to isaloate the hamstring.

Also is the order of exercises ok or should I be doing compound exercises first?

Back
EXERCISE
CG Weighted chinups 7-9reps
Long bar row 7-9reps
dumbell row 10-12reps
pullover 13-15reps

Delts n Triceps
EXERCISE
single arm arm dumbell press 7-9reps
bent lateral 10-12reps
cable side lateral 13-15reps

Triceps
EXERCISE
weighted dips 7-9reps
pushdowns 10-12reps
kickback 13-15reps


Ho could you just check if the exercises are suitable for the reprange week also the reps go fine with them .. thanks. Ps I never got this info from the book or dvd I tok it from the template..

[zeebodybuilder]

Feb 13, 2010 20:09:48 GMT -5 ChemProf said:

Zee,

You are using the split I currently use and it has helped me a lot. I don't feel like training legs takes it out of you for chest. I feel like a bad idea would be legs then back the next day but your split should work well.

Also, why not work in abs and forearms at the end of the program. They shouldn't detract from what you are doing here.

PG.

sorry did you mean this spit was good or not:

Legs
chect n biceps
rest
back
delts and triceps
rest
rest

[ChemProf]

I feel like the training split works well. It is the best for me.

[zeebodybuilder]

Ok today I thought Id try out the back workout for shock week just to see how it really feels. Below is what I done. As I just done 1 set for both of the 2 supersets exercises. I think I did something wrong as I just seen on the DVD again it says to do 2 sets for each superset. I was following the DVD video which the guy shows he does 1 set per superset then goes straight to last exercise which is the drop set. Please see below what I did today and correct me if I did it wrong.

Today I did shock for back just as a trial.

Superset 1
Dumbbell pullovers
Warm-up 12kg dumbbell 20 reps then immediately,
36kg dumbbell 10 reps then immediately,
Barbell Rows 70kg 10 reps

I then had about 3 mins rest is this ok or is this too much rest. I was waiting for some1 to finish on the pull down machine.

Then I moved to Superset exercises 2,
Warm –up under grip barbell rows 30kg 10 reps, then immediately
60kg under grip 10 reps, then immediately
70kg on close grip rack pull downs.

Then I had about 3 mins rest again and did the drop set.

Drop set
Seated cable row 90kg on rack 10 reps, immediately dropped weight to,
65kg 6 reps, then dropped weight to,
45kg 6 reps

I then felt the real burn and the whole workout felt bang on, infact it was very short, that I wanted to train more back, lol. But I didn’t.

NOW I would like to know maybe I was supposed to do 2 sets for each superset like below.

Superset 1 set 1
Dumbbell pullovers
Warm-up 12kg dumbbell 20 reps then immediately,
36kg dumbbell 10 reps then immediately,
Barbell Rows 70kg 10 reps

Superset 1 set 2
Dumbbell pullovers
30kg dumbbell 8-10 reps
Barbell Rows 60kg 8-10 reps

Then,

Superset exercises 2 set 1
Warm –up under grip barbell rows 30kg 10 reps, then immediately
60kg under grip 10 reps, then immediately
70kg on close grip rack pull downs.

Superset exercises 2 set 2
50kg under grip 8-10 reps
60kg on close grip rack pull downs 8-10 reps

Then the drop set like above.

Please let me know which was the correct way so I can correct myself in the future when I start this program.

[ChemProf]

From what I understand you do two rounds of supersets. I think the video shows only on superset because of time. Once you show one superset you don't have to show a repeat of what you just did.

There is only one drop set.

As for rest, I think it is supposed to be shorter than 3 minutes. You should go as quickly as you can catch your breath. 3 minutes rest if for rep week. You should probably keep your rest to 60 - 90 seconds if possible.

[zeebodybuilder]

Thansk for your reply.. I did the shock week again today for shoudlers and triceps.. check it out below. today I did 2 sets back to back. But took long rest will keep it between 60-90 seconds between supersets right pk..


Shoulders
Superset 1 back to back with set2 no rest Just a Burn, lol
Seated Bent lateral
Warm-up 10kg dumbbells 10 reps each arm
12kg dumbbells 8 reps
Seated dumbbells press
32kg dumbbells 10 reps
Seated Bent lateral
12kg dumbbells 8 reps
Seated dumbbells press
32kg dumbbells 10 reps

Superset 2, back to back with set2 no rest Just a Burn.
Wide grip barbell upright row
Warm-up 20kg bar 10 reps
30kg barbell 10 reps
Side lateral dumbbell raise
10kg 8 reps
Wide grip barbell upright row
30kg barbell 10 reps
Side lateral dumbbell raise
10kg 8 reps

Drop set
Front dumbell raises
12kg dumbbell 12 raises each arm, then immediately
10kg dumbbell 8 raises each arm


Triceps
Superset 1, back to back with set2 no rest Just a Burn.
Rope pushdowns
Warm-up 15kg on rack 10 reps
20kg on rack 10 reps
Lying extensions
40kg 10 reps
Rope pushdowns
20kg on rack 10 reps
Lying extensions
40kg 10 reps

Superset 2, back to back with set2 no rest Just a Burn.
Close grip bench press
60kg 10 reps
Under grip pushdowns on rack
20kg 10 reps
Close grip bench press
60kg 8 reps
Under grip pushdowns on rack
20kg 8 reps

Drop set
One arm overhead dumbbell extension
12kg dumbbells 12 reps, then immediately
10kg dumbbells 8 reps

What do you think 2 sets for the supersets back to back. Is this the right way..

thanks

[The One]

When you do supersets you are doing two movements back to back with no rest in between. However, once those two exercises are complete, you THEN take a rest before doing another superset.

So, for 2 supersets of flyes/bench presses:

1. Flyes 8-10 to failure, then immediately Presses 8-10 to failure.

Rest about 2-3 minutes

Repeat

[zeebodybuilder]

Mar 11, 2010 21:47:46 GMT -5 The One said:

When you do supersets you are doing two movements back to back with no rest in between. However, once those two exercises are complete, you THEN take a rest before doing another superset.

So, for 2 supersets of flyes/bench presses:

1. Flyes 8-10 to failure, then immediately Presses 8-10 to failure.

Rest about 2-3 minutes

Repeat

Ok sop shoudl it look like this for the above tricep shock workout I did,

Triceps
Superset 1
Rope pushdowns
Warm-up 15kg on rack 10 reps
20kg on rack 10 reps
Lying extensions
40kg 10 reps

then rest 2-3 mins then
Rope pushdowns
20kg on rack 10 reps
Lying extensions
40kg 10 reps

Superset 2,
Close grip bench press
60kg 10 reps
Under grip pushdowns on rack
20kg 10 reps

then rest 2-3 mins then
Close grip bench press
60kg 8 reps
Under grip pushdowns on rack
20kg 8 reps

Should it be done like this above.

then take 60-90 seconds rest and do this below,

Drop set
One arm overhead dumbbell extension
12kg dumbbells 12 reps, then immediately
10kg dumbbells 8 reps

I thought the rest bewteen supersets had to be between 60-90seconds as shock week was about exhaustion of the muscles

[zeebodybuilder]

Hi today I did shock week for chest and biceps, please see below and correct me where I have gone wrong please..


Chest
Superset 1
Incline dumbbell fly’s
Warm up- 18 stretches no dumbbells
12kg dumbbells 10 reps
Bench press
90kg 10 reps
2 minutes rest was then take like I was told, then

Incline dumbbell fly’s
12kg dumbbells 8reps
Bench press
90kg 5reps + 3 with spot

I Knew I should have dropped the weight but wasnt sure if I could do that as I started with 90kg. I will ask the rep if it’s possible?

Then 3-4 mins rest was taken as I had to set up the next exercises where I needed benches etc. Plus today was really busy. I was told to just take 1 minute rest the maximum 1.30seconds but it was hard as it was really busy. So I then did,

Superset 2
Incline smith press
Warm-up empty bar 10 reps
30kg each side 10 reps
Dumbbell pullovers
30kg dumbbells 10 reps
Then took about 2 mins rest and did,

Incline smith press
25kg each side 8 reps
Dumbbell pullovers
26kg dumbbells 10 reps

I had to drop the weight on the smith press and dumbbell as I was wearing out very fast, Lol this was fun to do. I was crazy and working hard and the intensity was high but I kept pushing myself. I don’t like giving up.

Then I finished of with a drop set on the peck deck machine
45kg on rack 10 reps,
Then dropped weight 35kg on rack 8 reps

Then I took 2-3minutes rest and did biceps.

Biceps
Superset 1
Incline dumbbell curls
Warm-up 10kg dumbbells 8 reps
12kg dumbbells 8 reps
Preacher curl straight bar
20kg bar 10 reps

Then took 2 mins rest and did,

Incline dumbbell curls
12kg dumbbells 7 reps
Preacher curl straight bar
20kg bar 7 reps

Superset 2
Overhead cable curls
Warm-up
5kg on rack 10 reps
7.5 10 reps
Standing barbell curls
30kg 4 reps

Then I took 2 mins rest and did,

Overhead cable curls
7.5 8 reps
Standing barbell curls
23kg 5 reps

Drop set
Concentration curls
10kg dumbbell right arm 10 reps, then immediately
6kg dumbbell 8 reps
Then,
10kg dumbbell left arm 10 reps, then immediately
6kg dumbbell 8 reps

That concluded today's workout.

[snowboardray]

You seem to be starting to get the hang of this program which is great. Once you totally understand it, your progress will truly explode. Some questions/comments:

Incline Smith Press each side? What do you mean each side? It should be a barbell movement.

Try to stick with the rep ranges even if that means dropping the weight. Most times, especially on shock week, that will happen as the intensity requires extraordinary strength. Don't be afraid to drop the numbers, they will climb with time.

You also warm-up before each NEW superset. Thats not a big deal. Personally, I warm up a couple sets at the beginning of a bodypart (chest, for example) and then I complete the entire chest routine without another warm-up set. Then the same for bi's. One or 2 warm-up sets and then finish the entire biceps routine without another warm-up in between.

Just my 2 cents.

[zeebodybuilder]

Mar 13, 2010 15:36:47 GMT -5 snowboardray said:

You seem to be starting to get the hang of this program which is great. Once you totally understand it, your progress will truly explode. Some questions/comments:

Incline Smith Press each side? What do you mean each side? It should be a barbell movement.

Try to stick with the rep ranges even if that means dropping the weight. Most times, especially on shock week, that will happen as the intensity requires extraordinary strength. Don't be afraid to drop the numbers, they will climb with time.

You also warm-up before each NEW superset. Thats not a big deal. Personally, I warm up a couple sets at the beginning of a bodypart (chest, for example) and then I complete the entire chest routine without another warm-up set. Then the same for bi's. One or 2 warm-up sets and then finish the entire biceps routine without another warm-up in between.

Just my 2 cents.

smith machine press each side, means the weight I use each side.. for example 20kg plate + 10kg -plate each side .. Hope that makes sense ..

[allpros]

This is a great thread. Answers a lot of my questions about training splits and number of total sets per body part.

Thanks

[naturalleo]

You know what there is one thing I have noticed so far about the POWER week is although I can usually lift fairly heavy poundage's at the gym my form has never required me to be so strict (due to the negative reps portion of sequence) this isn't really something I would of ever been as concerned about in the past (usually I will do more of a piston-like fashion as described about the SHOCK week rep scheme). I have surprisingly been lowering the amount of weight in order to adjust accordingly to a better, and more stricter form in order to properly achieve the affect.

And to be honest it isn't such a bruise to the old ego because I am still feeling it in my biceps today, really I am pretty sore as f***!.... Gotta luv' P/RR/S it hurts so good, ouch I mean that in a good way. ;D