Kbayne doing it P/RR/S Style

[tank316]

Ill have to look into the FD/FS. I have read it over but never really looked at it really good. How do you incorporate it if you don't mind me asking?

I have done this 2 ways.
3 wks PRRS, 3 wks of FD/FS, 3 wks PRRS again. That was in the past, then Eric created a hybrid version some time back. That looks like this.
I believe what you are referring to are days to combine FDFS damage protocol with a SHOCK saturation method. An example is below:

-Bench Press…2 x 3-4 (3/0/X tempo)
-Incline Press…2 x 5-6 (6/1/1 tempo)
-Incline DB Flye…2 x 7-8 (2/4/1 tempo)
-REST PAUSE: Bodyweight Dips (1/0/1 tempo)...1 x max reps, rest 15 secs-max reps, rest 30 secs-max reps
-SUPERSET: Cable Crossover/Bodyweight Push Ups...2 x 16-20/max till failure

[kbayne]

I have done this 2 ways.
3 wks PRRS, 3 wks of FD/FS, 3 wks PRRS again. That was in the past, then Eric created a hybrid version some time back. That looks like this.
I believe what you are referring to are days to combine FDFS damage protocol with a SHOCK saturation method. An example is below:

-Bench Press...2 x 3-4 (3/0/X tempo)
-Incline Press...2 x 5-6 (6/1/1 tempo)
-Incline DB Flye...2 x 7-8 (2/4/1 tempo)
-REST PAUSE: Bodyweight Dips (1/0/1 tempo)...1 x max reps, rest 15 secs-max reps, rest 30 secs-max reps
-SUPERSET: Cable Crossover/Bodyweight Push Ups...2 x 16-20/max till failure

Awesome man. Thanks. After this 2nd cycle of PRRS ill look to incorporate FDFS.

[kbayne]

Power Legs

Squats: 2 sets warm up with 135, 205
4 sets @ 275 (6), 305 (6), 315 (6), 320 (5)

Stiff legged deadlift: 1 set warm up with 135
3 sets @ 225 (6), 275 (6), 305 (5)

Leg extension: 3 sets @ 185 (6), 200 (6), 210 (6)

Leg curls: 3 sets @ 90 (6), 115 (6), 120 (6)

Single legged press: 3 sets @ 200 (6), 300 (6), 320 (5)

Donkey Calf raise: 3 sets @ 200 (6), 290 (6), 350 (6)

[tank316]

Power Legs

Squats: 2 sets warm up with 135, 205
4 sets @ 275 (6), 305 (6), 315 (6), 320 (5)

Stiff legged deadlift: 1 set warm up with 135
3 sets @ 225 (6), 275 (6), 305 (5)

Leg extension: 3 sets @ 185 (6), 200 (6), 210 (6)

Leg curls: 3 sets @ 90 (6), 115 (6), 120 (6)

Single legged press: 3 sets @ 200 (6), 300 (6), 320 (5)

Donkey Calf raise: 3 sets @ 200 (6), 290 (6), 350 (6)

Nice work !!!!

[kbayne]

Nice work !!!!

Thanks man. My legs are weak point for me but coming back up. I got hurt a while back working as a roustabout and had a 3000+ lb pipe drop on my foot with steel toes on. Got my left big toe amputated and two broken bones.

[Spaniard]

Thanks man. My legs are weak point for me but coming back up. I got hurt a while back working as a roustabout and had a 3000+ lb pipe drop on my foot with steel toes on. Got my left big toe amputated and two broken bones.

Wow man! ****ty luck!!

- Valdez

[kbayne]

Wow man! ****ty luck!!

- Valdez

Ya it wasn't too much fun lol. Been almost 4 years and still the toe hurts and is sensitive.

[tank316]

Thanks man. My legs are weak point for me but coming back up. I got hurt a while back working as a roustabout and had a 3000+ lb pipe drop on my foot with steel toes on. Got my left big toe amputated and two broken bones.

Thats crazy! But a ton credit brother, no stopping you!!!

[kbayne]

Thats crazy! But a ton credit brother, no stopping you!!!

Ya it really sucked when it happened and I was down about it for a while but finally made it back.

[kbayne]

Rep Range Back

Warm up with pull ups.

Lat Pulldown: 2 sets warm up @ 125, 175
3 sets @ 212.5 (9), 235 (9), 240 (8.5)

Single Arm DB Row: 1 set warm up with 70
3 sets @ 110 (12), 120 (12), 125 (12)

CG T-Bar Row: 3 sets @ 135 (12), 170 (12), 170 (12)

Incline Bench DB Row (face down): 3 sets @ 65 (15)

Back Extensions: 3 sets @ BW + 75 (20)

[howwedo107]

Killer bro killer

[kbayne]

Killer bro killer

Thanks man. Was feeling awesome today hitting back.

[EBroser]

Well hell yeah, wish you would have told me! Subbed!!

[kbayne]

Well hell yeah, wish you would have told me! Subbed!!

Oh sh!t. My bad man. Totally forgot. Please forgive me haha.

Just so everyone knows Broser helped me put together my workout

[EBroser]

Oh sh!t. My bad man. Totally forgot. Please forgive me haha.

Just so everyone knows Broser helped me put together my workout

Love to watch when someone is about to kick some ass with PRRS!!!

[EBroser]

POWER-REP RANGE-SHOCK USERS...

[kbayne]

POWER-REP RANGE-SHOCK USERS...

Thanks for the link.

[EBroser]

Thanks for the link.

My pleasure brother!

[CincyKiller45]

Oh sh!t. My bad man. Totally forgot. Please forgive me haha.

Just so everyone knows Broser helped me put together my workout

Good to know. I've been tailoring my workouts around yours. Augmenting a few exercises, but mainly identical.

[kbayne]

Good to know. I've been tailoring my workouts around yours. Augmenting a few exercises, but mainly identical.

Nice man. You will love it once you get into the workout more.