Hoopies P/RR/S AND AAEFX LOG

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    Hoopies P/RR/S AND AAEFX LOG


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    Tuesday 6-2-09 chest/bi's

    db press 90x6,6,6 100x6,6,5

    incline db press 70x6,6,6 80x6,6 90x6,6,5

    flat flyes 60x6,6

    bb curl 115x5,6,4

    preachers 95x6 100x6 105x6,5,6

    db curl 50x6,6

    Felt freaking unstopable in the gym today. Just really had a focus and mind set of wanting heavy volume. With each exercise i didnt stop until i felt i was satisfied. Recovery was awesome between sets. Energy was top notch and banging on all cylinders. One AWESOME workout.

    PRE W/O INTAKE:
    35-40 G PROTEIN 50G CARBS
    KRE-CELERATOR
    LBA PRO
    CELL RUSH

    POST W/O:
    KRE-GENERATOR
    CELL RUSH
    NF PRO
    LBA PRO
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    Wed 6-3-09 cardio/abs

    treadmil HIT 25 minutes

    weighted seated abd crunches 50x20,20,14(they gave out on the last set.)

    weighted oblq. 30x20,20,20
    •   
       

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    Thursday 6-4-09 BACK

    weighted pull ups 25x6,6,6

    T-bar 145x6,6,6

    rg row 205x6,6

    single arm t-bar 55x6,6

    deads 335x6,6(This is just horrible)

    machine back ext 245x10,10(supposed to be G.M's but the squat rack was taken)

    My deads have gone to the pot. I'm happy with my upper back w/o but not with my lower. Seems like i've lost strenght in my lower back all the sudden
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    REP RANGE WEEK 5

    MONDAY 6-8-09 LEGS

    leg ext 170x15 175x12 185x8

    BB lunge 135x15 145x12 155x8

    single leg press 170x15 180x12(by the teim i hit these my legs were pumped and wobbly)
    ss with
    leg press 270x15 280x12

    SLDL 205x15 215x12

    lying leg curl 100x15 110x10

    calf press 210x15 230x12 250x8

    calf ext 300x15 320x12 340x8

    Good leg w/o. Very happy with it. With this type of rep range you really got to check the ego at the door...
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    TUESDAY 6-9-08 CHEST/BI'S

    incline db press 80x15 90x12(PR for reps) 100x8(PR for reps)

    decline db press 70x15 80x12 90x8(PR)

    flay fly 60x12 70x8(these tax my shoulder so i have to go light and easy)

    low cable curl 77x15 82x10+2 87x6+2( all these weights are up from last time)

    preachers 95x15 100x10+2(bi's were just fried at this point)

    seated db(1xburnout) 40x15+2

    hammers(1xburnout) 35x12+1

    AWESOME workout with some PR's to boot. Gotta love the AAEFX brand of Supplements.
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    WEDNESDAY 6-10-09 BACK

    cg pulldowns 175x15 190x12 215x8(weight up in all rep ranges)

    wg t-bar 115x15 125x12 140x8

    rg rows 175x12 185x8

    seated rows 190x12 210x8

    good mornings 135x15 155x12 175x8(damn last set was tough)

    back ext 190x15 210x12

    weighted hypers 35x15 55x12

    Good w/o! Weight increase on all exercises this week. Some were more than expected. Loving the EFX stack.....
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    Thursday 6-11-09 shoulders/tri's

    *due to my lingering shoulder problem i'm still not able to work my shoulders*
    skulls 75x15 95x12 105x8 (only about 80% of what i can do. Too much pain in shoulder)

    cg bench 105x15 125x12(have to lighten up with this also)

    pushdowns 87x15 97x15(god this sucks. My shoulder really efffects my weights during my workout)

    weighted crunches 35x20 45x20 55x20,20

    weighted obliques 35x20,20

    Did it got through it. about all i can say. Probably only about 70-80% of what i can do. but if i dont lighten up i cant do them at all.
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    Nice job, keep it up Hoopie!
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    Thanks TaPo! Trying my best my friend
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    SHOCK WEEK

    TUESDAY 6-16-09 QUADS/CALVES

    TRI SET:
    single leg press 175x10,10
    ss with
    leg press feet together 300x10,10
    ss with
    leg ext 140x10,10

    squat(1/4 step concentric 3 second holds) 215x8,8(PR)
    *last time i did these idid 205 and got burried on my 2 set at rep 6*

    unilateral leg ext(drop set) 70x12 D 60x10 D 50x8

    calf press 250x12,12
    ss with
    calf ext 300x12,12

    unilateral calf press(1/4 step comcentric 3 sec. holds) 60x8,8
    *calves burning like mad*

    Great quad workout. The pump was sick! Strength rising each rotation still.
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    Wednesday 6-17-09 chest/bi's

    incline db press 80x10,10
    *last time i got a 10,8 and this time i nailed both for 10*
    ss with
    incline fly 55x10,8

    flat db press(1/4 step 3 second concentric holds) 55x6,6
    *weight increased 5 lbs from last time was still able to get 6 reps*

    x-over(drops) 47x10 D 42x8 D 37x6
    *another weight increase*

    seated db curls 50x10,10(last 3 reps of second set done rest pause to get all 10)
    ss with
    BB curls 85x10,10(RP 2,2,1 for last 5 reps)
    *arms at this point are freaking screaming*

    preachers(3 second ecentric holds) 78x8,8(RP last 2 reps of second set)

    hammers(drops) 35x12 D 30x10 D 25x8

    Good workout!
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    CARDIO

    WEDNESDAY'S POST W/O
    3 MIN. WU
    20 MIN TREADMILL 3.5MPH 4% INCLINE
    3 MIN COOL DOWN

    THURSDAYS
    3 MIN WU
    20 MIN 3.5 @5%
    3 MIN COOL DOWN
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    Friday 6-19-09 BACK

    rg row 155x10,10
    ss with
    stiff arm pulldowns 77x10,10

    db row(concentric 1/4 step 3 second holds) 60x8,8 *WOW is all i can say*

    lat pulls(eccentric x1 and concen x1) 150x8C 150x8E * my lats were screaming at this point*

    rack deads 225x8 315x8
    ss with
    full deads 225x8 315x8

    machine back ext(ecentric & concentric) 140x8C 140x8E
    *its not a whole lot off weight however by the 5th rep it felt like someone was beating my lower back with a 2x4*

    Abs
    weighted crunches 50x20 60x15,15

    cardio
    stationary bike 20 minutes

    AWESOME workout. Full back was pumped & tight.
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    POWER WEEK 7

    MONDAY 6-22-09 QUADS

    squat(R/P 10 sec) 415x4,4,4,4
    *set doen with 10 sec. R/P. Weight up 10 pounds from last R/P leg workout*

    Unilater leg press(10sec R/P) 290x8,6
    *weight up 10 pounds*

    BB lunges 165x6,6

    Good quad workout. Had an increase in all catagories. Will be trying to get hams in tomorrow with chest and bi's. Just ran out of time today...

    KRE-CELERATOR-pre w/o
    CELL RUSH-pre and post w/o
    KRE-ALKALYN-off days(actually been using this for the past 6-8 moths)
    LBA PRO-3-4 times a day
    KRE-GENERATOR- post w/o
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    TUESDAY 6-23-09 CHEST/BI'S

    * WITH BENCH I CHANGED MY SET UP TO A FLAT SETUP INSTEAD OF ARCHING MY BACK AND GETTING MY FEET WAY UNDERNEATH ME. tHUS TAKING OUT ALL LEVERAGE. dROPPED MY BENCH WEIGHT A GOOD BIT BUT I WAS TRYING TO GET MORE CHEST INVOLVEMENT AND SEE IF IT WOULD EASE UP ON THE SHOULDER PAIN WHICH IT DID*

    bench(R/P 10 sec) 250x8,8

    incline db press 90x6 100x6,6(PR)*first time for hundreds with incline*

    flat flyes 70x6 80x6(PR)

    BB curl (R/P 10 sec) 120x8,8(PR)

    preachers(R/P 10 sec) 120x7+1 120x6+2

    db curl 55x6 60x6(PR)

    PR's were flying today. Freaking great workout.

    KRE-CELERATOR-pre w/o
    CELL RUSH-pre and post w/o
    KRE-ALKALYN-off days(actually been using this for the past 6-8 moths)
    LBA PRO-3-4 times a day
    KRE-GENERATOR- post w/o
    NF WHEY-post w/o and throughtout the day
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    Damn if i didnt tweak my lower back Monday. Its driving me nuts. Decided after tuesdays w/o that if it wasnt feeling better by thursday i would take the rest of the week off. decided to take next week off also since i havent had a week off in months. body telling me its time for a short rest. After my week off i will be running an 8 week bulk cycle with the first 3-4 weeks being FD/FS training....
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    Love those back injuries! Play it safe!
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    Quote Originally Posted by slackadjuster View Post
    Love those back injuries! Play it safe!
    They do suck dont they but i guess with this sport its gonna happen in some way shape or form sooner or later. First time ever hurting my back and its driving me insane. Took this week off also along with half of last week. Taking napracyn(sp?)..Crossing my fingers for monday
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    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?
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    Quote Originally Posted by celc5 View Post
    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?
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    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.
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    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...
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    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.
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    Quote Originally Posted by celc5 View Post
    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
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    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
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    Quote Originally Posted by celc5 View Post
    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
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    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
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    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.
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    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?
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    Quote Originally Posted by celc5 View Post
    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.
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    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.
  

  
 

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