Kbayne doing it P/RR/S Style

[chedapalooza]

Coach b- how many exercises per muscle group on power week? Warmup protocol?

Bump

God Bless you on the recovery from all of this!

thank you

[kbayne]

Shock Back

Lat Pulldown super-set CG Reverse Pulldown: 2 set warm up with 125/100
3 sets @ 200/165 (10)

Machine Iso-Row super-set Seated Cable Row: 1 set warm up with 90/100
3 sets @ 205 (each side)/170 (10)

Cable Bent Over Row Drop-set: 1 set @ 150 (10), drop-set 140 (10), drop-set 130 (10), drop-set 120 (10)

WG Pull-Up: 2 sets @ BW (10)

Neutral Grip Pull-Up: 2 sets @ BW (15)

[kbayne]

Shock Arms

EZ Bar Curl superset DB Hammer Curl: 1 set warm up with 65/40
2 sets @ 95/55 (10)

Preacher Curl superset Reverse Curl: 1 set warm up with 45/35
2 sets @ 70/55

Incline DB Curl: 45 (10), dropset 35 (10), dropset 25 (10)


Incline Skullcrusher superset DB Flat Skullcrusher: 1 set warm up with 65/25
2 sets @ 105/35 (10)

Pressdown superset Reverse Pressdown: 1 set warm up with 60/40
2 sets @ 95/75 (10)

Dips: BW + 90 (10), dropset BW + 45 (9), dropset BW (10)

[EBroser]

How are you feeling about your workouts overall my man?

[kbayne]

How are you feeling about your workouts overall my man?

Feeling great. Loving the workout and exercises that I am doing. Really seeing great progress in strength and mass. With the split I currently have, I am getting in the gym and out quicker then I had been before and feel better and looking better. After this week I'm going to incorporate some FDFS into my program to mix it up. I am not sure exactly how I am going to do it yet but ill get it figured out.

[kbayne]

Shock Chest

Incline DB Press super set Incline DB Flye: 2 sets warm up with 80/40
3 sets @ 110/60 (10)

DB Flat Bench Drop Set: 1 set warm up with 80
110 (10), drop set 80 (10), drop set 60 (9), drop set 40 (9)

Cable Crossover super set Peck Deck: 2 sets @ 80/180 (10)

Hammer Strength Machine Incline Press super set Decline Flye: 3 sets @ 90 (each side)/60 (10)

Work out was very intense today. Really got in a great workout today by contracting the muscles more and slowing down the repetitions.

[kbayne]

Shock Shoulder

DB Lateral Raise super set EZ Bar Underhand Grib Front Raise: 2 sets warm up with 30/ 35
3 sets @ 50/65 (10)

I really enjoy the EZ Bar Underhand Grib Front Raise. I just started doing it last week on my shoulder day and it really focuses on the front delts to a greater extent and hits them better for me personally also. I would recommend trying them if you haven't yet. Be sure to not bend your elbows too much when you bring the weight up. If you do, it is too heavy and you won't be working the shoulders like you should be.

DB Seated Press super set DB Bent Over Later Raise: 1 set warm up with 60/20
3 sets @ 85/30 (10)

I couldn't go as heavy on DB Press because I didn't have a spotter and also because I was super setting. Really got a good burn though out of it and even though I could have gone up in weight on the DB Press, I didn't want to risk an injury or anything like that.

DB Upright Row Drop Set: 55 (10), drop set 45 (10), drop set 35 (10)

This was killer after already completing 4 other exercises. I like to do DB Upright Rows mainly because I can feel it better. I do incorporate BB Upright Rows though so don't get it twisted

Cable Front Raise super set Cable Upright Row: 2 sets @ 40/70 (10)

I wanted to get in one more super set for the day to really finish off the delts. Also I like the tension from the cable and being able to hold at the top and slowly lower the weight back down instead of just letting it drop quickly.

Machine Behind super set In-Front: 3 sets @ 180 each side/ 180 each side (10)

Some people don't like to use the Machine for shrugs. Mainly because it is limited how much weight you can put on. Which when I see people with the machine loaded they maybe get 2 reps in which are not pretty at all. And then most of the time people role their shoulders as they shrug which I believe is horrible for your neck. Straight up and down with your chin down is how to do it

[chedapalooza]

Shock Shoulder

DB Lateral Raise super set EZ Bar Underhand Grib Front Raise: 2 sets warm up with 30/ 35
3 sets @ 50/65 (10)

I really enjoy the EZ Bar Underhand Grib Front Raise. I just started doing it last week on my shoulder day and it really focuses on the front delts to a greater extent and hits them better for me personally also. I would recommend trying them if you haven't yet. Be sure to not bend your elbows too much when you bring the weight up. If you do, it is too heavy and you won't be working the shoulders like you should be.

DB Seated Press super set DB Bent Over Later Raise: 1 set warm up with 60/20
3 sets @ 85/30 (10)

I couldn't go as heavy on DB Press because I didn't have a spotter and also because I was super setting. Really got a good burn though out of it and even though I could have gone up in weight on the DB Press, I didn't want to risk an injury or anything like that.

DB Upright Row Drop Set: 55 (10), drop set 45 (10), drop set 35 (10)

This was killer after already completing 4 other exercises. I like to do DB Upright Rows mainly because I can feel it better. I do incorporate BB Upright Rows though so don't get it twisted

Cable Front Raise super set Cable Upright Row: 2 sets @ 40/70 (10)

I wanted to get in one more super set for the day to really finish off the delts. Also I like the tension from the cable and being able to hold at the top and slowly lower the weight back down instead of just letting it drop quickly.

Machine Behind super set In-Front: 3 sets @ 180 each side/ 180 each side (10)

Some people don't like to use the Machine for shrugs. Mainly because it is limited how much weight you can put on. Which when I see people with the machine loaded they maybe get 2 reps in which are not pretty at all. And then most of the time people role their shoulders as they shrug which I believe is horrible for your neck. Straight up and down with your chin down is how to do it

Love the looks of this entire workout!

I always cringe when I see ppl rolling their shoulders while "shrugging" lol

Chin down, make your shoulders touch your ears!

[atanocc]

Sub'd big lifts man.. Currently doing 531 but will wanna change it up to this prrs routine after a few cycles.. Keep up the progress

[kbayne]

Love the looks of this entire workout!

I always cringe when I see ppl rolling their shoulders while "shrugging" lol

Chin down, make your shoulders touch your ears!

I always want to go say something but never do.

[kbayne]

Sub'd big lifts man.. Currently doing 531 but will wanna change it up to this prrs routine after a few cycles.. Keep up the progress

Going from 531 to PRRS will be a nice change for you. You'll love PRRS for sure.

[atanocc]

Going from 531 to PRRS will be a nice change for you. You'll love PRRS for sure.

Ya man, I'm excited to do it, almost find myself contemplating to just do it haha jk but I know I would regret it because I only been on this 531 for 3 weeks.. But just wondering, what percentages do u use ( if any) for weights, and how do u go about progressing, just adding more weights/reps ??

[WPD111]

I'm in on this. I love how descriptive you are with the workouts.
I had questions and you gave me the answers Thanks

Ok One really stupid ? Superset is alternating between the two exercises correct ? 1 set DB curl then 1 set conc curl then 1 set DB etc ?

[kbayne]

I'm in on this. I love how descriptive you are with the workouts.
I had questions and you gave me the answers Thanks

Ok One really stupid ? Superset is alternating between the two exercises correct ? 1 set DB curl then 1 set conc curl then 1 set DB etc ?

I'm glad I could help out. Ya super sets are stacking two lifts. As you said:

1 set DB Curl for 10 reps then do 1 set DB Concentration Curl for 10 reps. Take a rest, then go again.

[WPD111]

Yeah I figured Just wanted to be sure. Thanks

[kbayne]

Ya man, I'm excited to do it, almost find myself contemplating to just do it haha jk but I know I would regret it because I only been on this 531 for 3 weeks.. But just wondering, what percentages do u use ( if any) for weights, and how do u go about progressing, just adding more weights/reps ??

When I first started, I didn't get my 1RM or anything like that. I just know what I can lift for certain reps and started that way. As for progressing, I just try to add weight week by week. The reps stay the same throughtout the week:

Power -- 4-6 reps
Rep Range -- 7-9 (First exercise), 10-12 (Second Exercise), 13-15 (Third Exercise), and then from there I pick my next lift and decide it I want it with higher or lower reps.
Shock -- 8-10 reps

[kbayne]

Yeah I figured Just wanted to be sure. Thanks

No problem. When you going to start?

[kbayne]

Shock Legs

Leg Extenstion super set Seated Leg Curls: 2 set warm up with 100/85
3 sets @ 200/170 (10)

I usually start out by pre-exhausting my legs. Mainly because I want them to be warm enough before I get into more intense exercises (squat, deads, leg press). Really focused on the squeezing at the bottom and top of the movements. Legs were for sure full of blood and pumped by the time I got to Squats. It actually hurt to walk at first after my extention and curls superset.

Squats: 1 sets warm up with 205
2 sets @ 225 (10), 275 (10)
1 drop set: 275 (10), 225 (10), 185 (10), 135 (10)

I didn't want to super set squats only because my legs were already toasted from my previous super set. I did the 2 sets and then decided to do a drop set. This was more intense and painful then I thought it would be. My legs felt like jello after dropping from 275 to 225. Really hit the quads hard though and felt great after I completed the drop set and my vision came back haha.

Leg Press super set DB Single Leg Lunges: 3 sets @ 600/45 (10)

My legs were so shocked and exhausted after squats that my leg press numbers fell quite a bit. But it was all good becuase I still got a great super set out of it and really was a nice super set to finish off the legs with. The lunges really stretched me out at the end.

Seated Calf Raise: 3 sets @ 400 (10)

Focused mainly on the negative portion of these. I like to get a good stretch out of the exercise instead of moving the weight up and down without really feeling the contraction. During one rep I though my calf popped out haha. But everything was good.

After this leg session I could seriously hardly walk. For me personally, as the days go on my legs get more sore. I am typing this right now and I don't want to get up off the chair because my legs are so sore, along with my buttocks, that it hurts to get up and sit down. Overall it was a great workout.

[WPD111]

No problem. When you going to start?

I'm on shock week. I really like the program so far. After I talked to you I went and did chest and shoulders I copied some of your workout
SS incline DB with incline flys
SS flat bench press machine with pec deck
Drop set low cable crossovers.
Chest was smoking after this, I then went in to shoulders
SS side raises with EZ bar front raises
I tried to do some Arnold presses after this but couldn't my shoulders were smoked
Damn this will def take sometime to adjust

[tank316]

I'm on shock week. I really like the program so far. After I talked to you I went and did chest and shoulders I copied some of your workout
SS incline DB with incline flys
SS flat bench press machine with pec deck
Drop set low cable crossovers.
Chest was smoking after this, I then went in to shoulders
SS side raises with EZ bar front raises
I tried to do some Arnold presses after this but couldn't my shoulders were smoked
Damn this will def take sometime to adjust

kbayne really has a great handle on PRRS!!!! Holla if you need any help, I have been following PRRS since Eric Broser created it !!! I believe since 2000-2001