Hoopies P/RR/S AND AAEFX LOG

[Hoopie]

Have you ran PRRS before? What were your results? Did you have any injuries and/or problems before?

IMO injuries are bound to happen with this set up. PRRS killed my joints, especially for big compound moves. I just didn't like the idea of following a shock week with 3-5 sets of 5 for heavy squats. I felt like I lost the "skill" aspect of power lifts during the other 2 weeks. Thoughts?

Celc thanks for checking in on my log. As for you injury question, the injury to my lower back was my stupidity. I have run P/RR/S for more than 5 years now with great results and never had an injury because of the program. Like i said the thing with my back now was my fault. I've never had a problem nor have i heard of anyone having a problem going from 1 week to the next so you got me on that one.

How long have or did you run the program?

also when you say you lost the skill aspect of power lifts, what is it that you felt like you lost?

Did you give yourself at least 2 days off after your shock week before going into power week?

[celc5]

IIRC, I just ran a typical split M-F. IME, I feel like my "big" lifts get stronger with consistancy, inlcuding squats and deadlifts. I just felt like after going through legs with relatively lighter weights for the shock week didn't keep my coordination and explosiveness going that I need for a big 5-8 rep deadlift for example.

Fortunately, I didn't have injury issues with those lifts, just more frustrated that I felt like I had to start all over every 3 weeks.

The joint issues came along with shoulder movements, especially barbell shoulder presses and uprights. It was too much of shock to the system to have to stabilize an all out set overhead and in awkward planes (uprights) to keep them progressing appropriately.

To be fair, I believe I only gave it 2-3 months. I've consider trying it out again with my "core" lifts staying in the heavy rep ranges while my "secondary" lifts could rotate as recommended in PRRS philosophy.

[Hoopie]

To be fair, I believe I only gave it 2-3 months. I've consider trying it out again with my "core" lifts staying in the heavy rep ranges while my "secondary" lifts could rotate as recommended in PRRS philosophy.


You may want to look into and read about Erics FD/FS training for something new. Its based around starting out with heavy compounds then with each exercise increasing rep ranges. Also has a lot of tempo ranges in it also...

[celc5]

Good suggestion. Something to this effect?... Let's use chest for example:

BB Flat Bench 3 sets of 5
DB Incline Bench 3 sets of 10
CCO 3 sets of 15

or am I not on the right thought process.

[Hoopie]

Good suggestion. Something to this effect?... Let's use chest for example:

BB Flat Bench 3 sets of 5
DB Incline Bench 3 sets of 10
CCO 3 sets of 15

or am I not on the right thought process.

Close buddy. Here is my chest FD/FS

bench 2x3-4 with 1-2 forced reps (TEMPO 3/0/x)

smith incline press 2x3 +1+1+1 rest pause(6/1/1)

incline db fly 2x8 (2/4/1)

machine bench press 2x30-40(non lockout reps)

superset: dips/pec deck 1x20-25

[celc5]

Ok, I found the article... you're probably talking about this one, right? http://www.thebodynet.com/index2.php...do_pdf=1&id=24

It was a good read, I'll have to go through it a few more times though because at face value it doesn't look like something I'd honestly enjoy. I may have a change of heart after seeing it a few times.

Sorry for the complete log hijack, but I appreciate the discussion nonetheless

[Hoopie]

Ok, I found the article... you're probably talking about this one, right? http://www.thebodynet.com/index2.php...do_pdf=1&id=24

It was a good read, I'll have to go through it a few more times though because at face value it doesn't look like something I'd honestly enjoy. I may have a change of heart after seeing it a few times.

Sorry for the complete log hijack, but I appreciate the discussion nonetheless

Not a hijack at all. Great discussion my friend

[Hoopie]

FD/FS TRAINING WEEK 1

Monday 7-6-09 BI's

BB curl (3/0/x) 120x4+2 forced 120x4 +1 forced

hammer preacher (6/1/1) 25x3+3 rest pause 25x3+3 rest pause

db preacher (2/4/1) 30x8

machine curl 50x40 ( Holy hell that burned the ole bi's)

rev curl 40x25
ss with
db hammer 20x25

cardio treadmill 30 minutes

I thought i was decreasing the weight to be an easy first week back and here the weights i picked hit it right on the nail. Freaking insane pump and feel to the bi's. Yeah and dont forget to leave the ego at the door for the higher reps also..

New AAEFX Stack
2-HBM in a.m.
2-tribulus in a.m.
LBA Pro- 3-4 times a day
Cell Rush- pre/post w/o
Kre-Generator-post w/o
NF Pro- throughout the day and post w/o
Kre-Alkalyn- 1 post w/o

[Hoopie]

Tuesday 7-7-09 CHEST(ALL TEMPOS ARE THE SAME AS ABOVE ALONG WITH SET AND REPS)

Bench 250X5+1 250X4+2

incline smith press 175x3+3 175x3+3

incline db fly 40x8 40x8

machine bench 70x40 70x34

flat db press 40x20
ss with
flat flyes 35x13

Needless to say my chest was smoked after this. Great workout today.

[celc5]

I think I'm gonna stay subbed here for a while. I won't clutter your log every day, but I'll chime in occasionally

What's your warm up strategy for the first move or 2 with the low rep range?

[Hoopie]

I think I'm gonna stay subbed here for a while. I won't clutter your log every day, but I'll chime in occasionally

What's your warm up strategy for the first move or 2 with the low rep range?

Dont worry about cluttering my log ask away or comment anytime. If your curious about something i did chime in.

As far as warm-ups i keep it short and simple. for example for my chest i did a set of 135x8 and 225x4. thats pretty much how i do all my warmups.

[Hoopie]

THURSDAY 7-9-09 BACK

cardio 20 minutes treadmill

T-bar rows 150x5+1 150x4+2 (3/0/x)

cg lat pulls 210x3+3 rest pause last 3 210x3+3 rest pause last (6/1/1)

db rows 60x8 60x8 (2/x/1/4) damn last 2-3 are freaking hard

wg lat pulls 90x40 95x40 can anyone say burn like hell

2-HBM in a.m.
2-tribulus in a.m.
LBA Pro- 3-4 times a day
Cell Rush- pre/post w/o
Kre-Generator-post w/o
NF Pro- throughout the day and post w/o
Kre-Alkalyn- 1 post w/o

Good upper back w/o. Strength felt good for a week and a half off. Looking forward to week 2 of FD/FS.