Sample PRRS Template

[tapo31]

Jul 17, 2008 23:05:50 GMT -5 tonyt said:

I know PRRS is about training to failure, but does that mean on every set? Also, does that mean lowering the weight to fail in the required rep range? For example, if I can only bench press 225 lbs for 9 reps, to stay in the 7-9 rep range for the next set, I would need to lower the weight to 215 lbs. Hopefully that makes sense.

That is correct. Use a weight that allows you to reach failure in the prescribed rep range.

[franchise]

yes i usually drop the weight if i can't hit at least the lower rep of the range

[tonyt]

Appreciate the input!

[tonyt]

Well, I took your advice and lowered the weight on each successive set to hit failure in the rep range. I hit chest and biceps today and I can already tell that I'm in for a new kind of pain tomorrow!!

[spiderduncan]

Apr 26, 2008 1:03:36 GMT -5 The One said:

So many people are asking questions that could easily be answered by seeing a basic sample of what PRRS might look like for the average user...so, here it goes...

SHOCK: week 3

- Superset...cable crossover/incline smith press...1-2 x 8-10 reps each
- Superset...incline flye/dips...1 x 8-10 reps each
- Dropset...machine bench press...1 x 8-10, drop 6-8, drop 6-8 optional

Eric,

On BB.com you posted the article about PRRS training. During shock week, your article suggested that pre-exhaust superset, followed by a post-activation superset and then the drop sets.

If the article is correct, should I switch order of the second series (compound supersetted with isolation - post activation)?

Thanks! ;D

[The One]

Jul 27, 2008 11:53:11 GMT -5 spiderduncan said:

Apr 26, 2008 1:03:36 GMT -5 The One said:

So many people are asking questions that could easily be answered by seeing a basic sample of what PRRS might look like for the average user...so, here it goes...

SHOCK: week 3

- Superset...cable crossover/incline smith press...1-2 x 8-10 reps each
- Superset...incline flye/dips...1 x 8-10 reps each
- Dropset...machine bench press...1 x 8-10, drop 6-8, drop 6-8 optional

Eric,

On BB.com you posted the article about PRRS training. During shock week, your article suggested that pre-exhaust superset, followed by a post-activation superset and then the drop sets.

If the article is correct, should I switch order of the second series (compound supersetted with isolation - post activation)?

Thanks! ;D

The PRRS program has evolved over time, and also leaves you with many options.

I like BOTH pre-exhaust and post-activation SS's, so yes, I one of each should be included...however, this is not set in concrete. You can use pre-exhaust one shock week and post-activation the next as well.

[spiderduncan]

Aug 1, 2008 21:06:47 GMT -5 The One said:

Jul 27, 2008 11:53:11 GMT -5 spiderduncan said:

Eric,

On BB.com you posted the article about PRRS training. During shock week, your article suggested that pre-exhaust superset, followed by a post-activation superset and then the drop sets.

If the article is correct, should I switch order of the second series (compound supersetted with isolation - post activation)?

Thanks! ;D

The PRRS program has evolved over time, and also leaves you with many options.

I like BOTH pre-exhaust and post-activation SS's, so yes, I one of each should be included...however, this is not set in concrete. You can use pre-exhaust one shock week and post-activation the next as well.

Thanks Eric! I appreciate your advice.

Also, I have completed 4 weeks of PRRS. This week I will be completing RR for the second time. As I approach each repeated week PRRS I begin to gear up to improve with reps and/or weight compared to the last workout. ;D

When I have complete the 9 week program, I will do my best to post my progress (pre/post).

[rac3r]

can sum1 tell me what is toes pointed hyperextension exercise??

[tc]

Apr 26, 2008 1:03:36 GMT -5 The One said:

So many people are asking questions that could easily be answered by seeing a basic sample of what PRRS might look like for the average user...so, here it goes...

Back

POWER: week 1

- Rack deadlift...3 x 3-6
- Bent row...3 x 4-6
- Weighted chin...2-3 x 4-6
- CG seated row...2-3 x 4-6

REP RANGE: week 2

- CG weighted chin...2 x 6-8
- WG T-Bar row...2 x 8-10
- Dumbell row...2 x 10-12
- Pullover...2 x 12-15

SHOCK: week 3

- Pullover/WG pulldown superset...1-2 x 8-10 each
- Stiff arm pulldown/reverse grip bent row...1-2 x 8-10 each
- CG seated pully row dropset...1 x 6-8, drop, 6-8, drop, 6-8

Biceps/Triceps

POWER: week 1

- Barbell curl...2 x 4-6
- Preacher curl...2 x 4-6
- Hammer curl...1-2 x 4-6
- CG bench press...3 x 4-6
- Skull crush...2 x 4-6
- Single arm dumbell extension...1-2 x 4-6

REP RANGE: week 2

- Alternating dumbell curl...2 x 6-8
- Cable curl...2 x 8-10
- Concentration curl...1-2 x 10-12
- Weighted dip...3 x 6-8
- Pushdown...2 x 8-10
- Kickback...1-2 x 10-12

SHOCK: week 3

- EZ bar curl/CG chin superset...1 x 6-10 each
- Preacher curl/reverse curl superset...1 x 6-10 each
- Dropset cable single arm curl...1 x 6-10, drop 6-10
- Pushdown/CG bench press superset...1-2 x 6-10 each
- Reverse grip pushdown/incline overhead extension superset...1-2 x 6-10 each
- Dropset weighted bench dip...1 x 8-10, drop 8-10

Chest

POWER: week 1

- Dumbell bench press...3 x 4-6
- Incline press...3 x 4-6
- Weighted dips...2 x 4-6

REP RANGE: week 2

- Incline dumbell press...3 x 6-8
- Bench press...3 x 8-10
- Flye...2 x 10-12

SHOCK: week 3

- Superset...cable crossover/incline smith press...1-2 x 8-10 reps each
- Superset...incline flye/dips...1 x 8-10 reps each
- Dropset...machine bench press...1 x 8-10, drop 6-8, drop 6-8 optional

Deltoids

POWER: week 1

- Military press...2-3 x 4-6
- Upright row...2-3 x 4-6
- "Cheat" lateral...2 x 4-6

REP RANGE: week 2

- Single arm dumbell press...2 x 6-8
- Bent lateral...2-3 x 8-10
- Cable side lateral...2 x 10-12

SHOCK: week 3

- 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

Legs

POWER: week 1

- Squats...3 x 4-6
- Leg press...3 x 4-6
- Single leg extension...2 x 4-6
- Lying leg curl...3 x 4-6
- Stiff deadlift...2-3 x 4-6

REP RANGE: week 2

- Leg extension...2 x 8-10
- Hack squat...3 x 10-12
- One legged leg press...3 x 12-15
- Lying leg curl...2 x 6-8
- Stiff deadlift...2 x 8-10
- Single leg curl or seated leg curl...1-2 x 10-12

SHOCK: week 3

- Superset: leg extension/front squat...1-2 x 8-10 each
- Superset: leg extension/sissy squat or leg press...1-2 x 8-10 each
- Dropset: lunge...1 x 8-10, drop, 8-10
- Superset: leg curl seated or lying/toes pointed hyperextension...1-2 x 8-10 each
- Dropset: single leg curl...1-2 x 8-10, drop, 8-10

The only note is that once you run through PRRS a few times you should advance RR week to the following ranges: 7-9, 10-12, 13-15, 16-20 (for larger bodyparts).

I recently started the PRRS program and am excited. If nothing else, it is a great forced change in routines. I have been doing almost the same workouts for years without much variation in exercises.

I am currently in the Shock week. The number of sets seems low. I choose the do the optional second set on the routine and am still done with the workout in 30 - 35 minutes. My workouts are generally about an hour.

Is the Shock week specifically designed for a shorter workout? Should I be adding sets? I feel like a am short changing my workouts although I admit I like less time in the gym.

Thanks to all who reply.

[tank316]

The rest periods are by far shorted, respitory recovery or ''as soon as you catch your breath'' then do another set asap.
The CNS will take a beating as well, BUT, i have added a set or 2 becuase of my conditioning.
If its your first time around doing shock wk, i would go with the amount of sets prescribed and adjust your sets if need be.

[doinsumwork]

alright..so I'm going to start doing the p rr s routine but like..i printed off the big list that was listed..now like...how should i split that up..I was looking at some earlier and I want a routine that I can workout either 4 or 5 days a week..i looked at the one 5 day a week the guy had posted but I'm not sure what to do for front delts and back delts or watev..i jus know delts lol..need some help..thx

[fasttwitchiix]

This does give a nice outline, But needless to say I'm tweaking the P/RR/S technique a bit to incorporate a few more principles.
But I am still left with a simple question, that I was unable to locate on the about page.

During your shock week,
Do you go to failure on your supersets? or just keep cranking out 8-10 difficult repetitions for each exercise?

[Rick]

Go to failure on both. If you like the program, Tank has posted Eric's articles on the site. There is also a book called "Building the perfect beast, Naturally" that outlines the entire protocol. A very interesting read. I find myself going back to it quite a bit.

What other principles are you going to incorporate? just curious.

[fasttwitchiix]

I'm going to try doing lower volume but twice per week. As well as trying to keep the period under tension during a set at, at least 30 seconds. Also no 2 workouts will be exactly the same, every workout, I will increase either, reps, sets, weight, or time under tension.
Sooo a power workout for chest might look like

Tuesday-
Incline DB bench- 2 sets...4-6 reps not going to failure.
Flat DB bench- 2 sets...4-6 reps not to failure.
maybe some dips depending on how my shoulder feels
weds- OFF

Thursday-
Flat DB bench- 2 sets...4-6 reps to failure
Decline DB bench...4-6 reps to failure

Another Idea behind this is that on Thursday I will go up in weight, and probably down in reps.
so tuesday I might use 40 DB's for 6 reps
and thursday I would use 45 DB's for 4-5 reps to failure

[Rick]

I think you should go a few more days before working the same body part again. You know your body best, but the CNS needs time to recoup after such a heavy workout. You should hit failure in that 4-6 range..don't waste a set though, go to failure even if you have to squeeze more reps out. Just increase the load next set. If you follow the program, you should have close to 30 seconds of tension time. Reps on the power week are slower.

Give it a go though....you may find some variant that works for you.