P/P/P/RR/RR/RR/S/S/S/P/P/RR/RR/S/S/P/R/S (a mouthful)

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    iddc's Avatar
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    Wink P/P/P/RR/RR/RR/S/S/S/P/P/RR/RR/S/S/P/R/S (a mouthful)


    Read about Ebroser's P/RR/S training and got hooked!
    doing this on a recomp diet(WD/NWD:+20%/-13%) with and Intermittent Fast(bulk) set up

    1st meal is at around 1pm
    300g chicken breast
    200g brown rice

    preworkout meal at around 4:30pm
    4 egg whites
    2 whole eggs
    50g oats
    1 banana
    1 serv. nutrex muscle infusion

    workout at 6:30pm

    pre workout: 2 serv C4 extreme


    post workout:
    1 serv. nutrex muscle infusion
    25g dextrose
    8oz milk
    50g oats

    last meal at around 9:30pm
    200g chicken breast
    200g 85/15 beef
    100g brown rice
    200g boiled potato
    1 carrot
    1 cup spinach
    1 orange

    total: around 3200cal

    those are the only food available (and cheapest) where i'm working right now (even supps)

    here's the log for the first 3 weeks P/P/P
    (weight: just the load not including bar sets: not including warm sets)

    1st time in a new gym, and just got back from a 2 month vacation!

    week 1

    CHEST/BI
    Inc Barbell: 132(6), 143(5), 143(4), 154(4)
    Flat Barbell: 132(6), 132(5), 143(6)
    Inc flye (reverse): 25(6), 30 (6), 35(6)
    Dips: BW(6), 35(6), 50(6)
    BB Curl: 40(6), 40(6), 45(4)
    DB Curl: 30(6), 35(6), 35(6)
    Inc Curl: 20(6), 25(6) 30(6)

    LEGS
    Squat (parallel): 176(6), 220(6), 242(6), 264(6)
    Leg press: 308(6), 396(6), 462(6)
    Leg curl seated: 70(6), 80(6), 90(6)
    Leg curl lying: 70(6), 90(6), 110(6)
    stiff-legged DL: 132(6), 176(6), 242(6)

    SHOULDERS/TRI
    OHP: 66(6), 66(5), 66(4)
    Machine rear shoulder fly: 100(6), 110(6), 120(6)
    One arm rear DB row: 30(6), 40(6), 50(6)
    Side raise: 25(6), 30(6), 30(6), 30(6)
    front cable raise (close hammer grip): 40(6), 60(6), 60(6)
    shrugs (hammer grip): 176(6) 220(6), 264(6)
    CG Bench press: 110(6), 121(6), 132(4), 132(4)
    incl lying extensions: 30(6), 40(6), 45(6), 45(6)
    tri dips: BW+44(6), +88(6), +176(6)

    BACK
    Partial Deadlift: 176(6), 264(6), 308(6), 352(5)
    Barbel row: 88(6), 132(6), 154(5), 176(4)
    Seated row (machine): 140(6), 190(6), 210(6), 250(6)
    WG pull down: 100(6), 120(6), 130(6)
    pull up: BW(6), 30(6), 30(5)



    WEEK 2:

    CHEST/BI
    Inc Barbell: 143(6), 143(6), 143(6), 154(6)
    Flat Barbell: 143(6), 154(6), 165(6)
    Inc flye (reverse): 30(6), 35(6), 40(6)
    Dips: 40(6), 50(6), 60(5)
    BB Curl: 40(6), 45(6), 45(5)
    DB Curl: 30(6), 40(6), 45(5)
    Inc Curl: 25(6), 30(6) 30(6)

    LEGS
    Squat (parallel): 220(6), 242(6), 264(6), 286(6)
    Leg press: 440(6), 528(6), 660(6)
    Leg curl seated: 90(6), 90(6), 100(6)
    Leg curl lying: 90(6), 100(6), 120(6)
    stiff-legged DL: 132(6), 220(6), 264(6)

    SHOULDERS/TRI
    OHP: 66(6), 77(6), 77(6), 77(6)
    Machine rear shoulder fly: 120(6), 130(6), 140(6)
    One arm rear DB row: 50(6), 60(6), 70(6)
    Side raise: 30(6), 30(6), 35(6), 40(6)
    front cable raise (close hammer grip): 60(6), 70(6), 70(6)
    shrugs (hammer grip): 220(6) 264(6), 264(6)
    CG Bench press: 132(6), 132(6), 143(4), 143(4)
    incl lying extensions: 35(6), 45(6), 45(6), 45(5)
    tri dips: BW+88(6), +132(6), +176(6)

    BACK
    Partial Deadlift: 220(6), 308(6), 352(6), 374(5)
    Barbel row: 110(6), 132(6), 154(6), 154(6)
    Seated row (machine): 190(6), 210(6), 230(6), 250(6)--max stack for the equip
    WG pull down: 120(6), 130(5), 130(5)
    pull up: BW+35(6), 35(6), 35(6)



    week 3

    CHEST/BI
    Inc Barbell: 143(6), 154(6), 165(5), 176(6)
    Flat Barbell: 154(6), 165(5), 187(4)
    Inc flye (reverse): 35(6), 40(6), 45(6)
    Dips: BW+60(5), 60(5), 60(5)
    BB Curl: 40(6), 45(6), 45(5)
    DB Curl: 40(6), 50(4), 50(4)
    Inc Curl: 25(6), 30(6) 35(6)

    LEGS
    Squat (parallel): 220(6), 242(6), 275(6), 319(6)
    Leg press: 528(6), 616(6), 704(6)
    Leg curl seated: 100(6), 120(6), 130(6)
    Leg curl lying: 90(6), 120(6), 120(5)
    stiff-legged DL: 152(6), 220(6), 264(6)

    SHOULDERS/TRI
    OHP: 66(6), 66(4), 66(4) -- weight dropped due to shoulder pain
    Machine rear shoulder fly: 120(6), 130(6), 140(6)
    One arm rear DB row: 60(6), 70(6), 75(6)
    Side raise: 30(6), 35(6), 40(6), 45(6)
    front cable raise (close hammer grip): 60(6), 60(6), 60(6)
    shrugs (hammer grip): 220(6) 264(6), 264(6)
    CG Bench press: 132(6), 143(6), 154(6), 154(5)
    incl lying extensions: 45(6), 45(4), 45(4)


    BACK
    Partial Deadlift: 264(6), 352(6), 374(6), 418(3)
    Barbel row: 132(6), 154(6), 176(6), 176(4)
    Seated row (machine): 210(6), 230(6), 250(6), 250(6)
    WG pull down: 130(6), 160(6), 190(6)
    pull up: 35(6), 35(6), 35(4)

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    yeah i just recently started this routine, although it is modified for what i know i respond best to..but i love it so far!
    Hardcore Supps for the Hardcore Trainer
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    3 weeks is perfect for me! just at the point of plateau! i do calves and forearms differently tho. i'm on the second week of Rep range, i don't have enough time everyday to log, so what i do is i write the weights and volume down!

    doing shoulder strengthening exercises to help my right shoulder injury, hopefully by the next power weeks my ohp's and chest exercises would be better.

    on the IF recomp diet, i started at 165lbs, now i'm still at 165lbs.. but getting stronger, working maybe?
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    what do the rr and s weeks look like?
  5. New Member
    iddc's Avatar
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    guys! im really sorry for not updating! but I WILL update after i get back from the supermarket! ive been soo busy that even weekends=work! but that hasn't stopped my workouts! i've listed everything down.. and i have a progress picture to post (IMO i've done ok!) update this later!
  6. New Member
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    Rep Range:

    diet stayed completely the same
    still at 75kg

    week 1
    CHEST/BI

    DB incline: 60(9), 70(9), 75(6), 75(6)
    Flat Barbell Machine: 100(12), 110(12), 110(11), 120(10)
    cable crossover: 40(15), 50 (15), 60(15)
    Hammer chest press: 88(15)x3
    Close Grip pullup: BW(9), 20(9), 25(9)
    standing cable curl: 50(12), 60(12), 60(12)
    Inc Curl: 20(15), 25(15), 25(15)

    LEGS
    Front Squat: 88(9)x3, 132(9)
    Leg press: 700(9)x2, 780(7)
    Sumo deadlift: 88(9), 132(9), 176(9)
    Leg Extension: 75 (12), 90 (12), 115(12), 130 (12)
    Standing 1 leg curl: 30(12), 35(12), 40(12), 45(12)
    Seated hamstring curl: 60(15), 60(15), 70(15), 90(12)

    SHOULDERS/TRI
    DB press: 50(9), 60(9), 65(9), 70(6)
    Single arm cable front raise: 20(9)x2, 30(9), 35(8)
    single arm cable Side raise: 20(12), 30(12), 30(12), 30(12)
    1 arm rear shoulder cable raise: 20(12), 30(12), 40(12)
    Face pull: 50(15) 60(15), 70(15)
    DB shrug(pull towards the back): 40(12), 50(12), 60(12)
    incl lying extensions: 35(12), 40(12), 45(12), 50(10)
    Tri cable pull down: 120(12), 140(12), 160(12), 180 (10)
    kick back (cable): 30(12) 40(12) 50(12)

    BACK
    Deadlift: 132(9), 176(9), 264(6), 308(7)
    Tbar machine: 88(9), 132(9), 154(9)
    1 arm DB row: 70(12), 80(12), 90(12), 100(12)
    1 arm seated row: 100(12), 110(12), 120(12)
    close grip pull down: 80(13)x3
    pull up: BW(to failure)x3


    week 2
    CHEST/BI

    DB incline: 65(9), 75(9), 75(7), 75(9)
    Flat Barbell Machine: 110(12), 120(12), 120(10), 120(12)
    cable crossover: 50(15), 60 (13), 70(12)
    Hammer chest press: 88(15), 110(15), 132(15), 132(9)
    Close Grip pullup: 20(9), 25(9), 25(9)
    standing cable curl: 60(12), 70(12), 90(12)
    Inc Curl: 25(15), 30(15), 30(15)

    LEGS
    Front Squat: 88(9),110(9), 132(9), 132(7)
    Leg press: 780(9)x2, 846(7)
    Sumo deadlift: 88(15), 132(15), 176(15)
    Leg Extension: 115 (15), 125 (15), 140(15), 150 (15)
    Standing 1 leg curl: 40(15), 50(15), 60(15)
    Seated hamstring curl: 70(15), 80(15), 90(13), 90(12)

    SHOULDERS/TRI
    DB press: 55(9), 65(9), 70(9), 70(8)
    Single arm cable front raise: 20(9), 30(9), 35(9)
    single arm cable Side raise: 25(12), 30(12), 30(12), 35(11)
    1 arm rear shoulder cable raise: 30(12), 40(12), 50(11)
    Face pull: 50(15) 70(15), 90(15)
    DB shrug(pull towards the back): 45(12), 55(12), 65(12)
    incl lying extensions: 35(12), 40(12), 45(12), 45(12)
    Tri cable pull down: 120(12), 140(12), 160(12), 180 (10)
    kick back (cable): 30(12) 40(12) 50(12)

    BACK
    Deadlift: 220(9), 264(9), 308(8)
    Tbar machine: 132(9), 154(9), 198(9)
    1 arm DB row: 80(12), 100(12), 120(12), 120(12)- the gym only had 100lbs DB so i had to stack it with a 20lb db!
    1 arm seated row: 80(15), 120(15), 160(12)
    close grip pull down: 70(14), 90(13),95(12)-not sure of the weight on this one i just counted the number of plates (90 would mean 9 plates)
    pull up: BW(to failure)x3

    week 3
    CHEST/BI

    DB incline: 70(9), 80(9), 85(8), 85(6)
    Flat Barbell Machine: 100(12), 120(12), 140(9)
    cable crossover: 60(15), 60 (14), 70(12)
    Hammer chest press: 110(15), 132(15), 132(12)
    Close Grip pullup: 30(9), 30(8), 30(7)
    standing cable curl: 70(12), 90(12), 110(12)
    Inc Curl: 25(15), 30(15), 30(15)

    LEGS
    Front Squat: 132(9),156(9), 132(9), 352(7)-the last one on the back
    Leg press: 780(9)x2, 846(8)
    stiff legged DB deadlift: 100(15)x3
    Leg Extension: 130 (15), 140 (15), 160(15), 160 (15)
    Standing 1 leg curl: 45(15), 60(15), 70(15)
    Seated hamstring curl: 80(15), 90(12), 90(12)

    SHOULDERS/TRI
    DB press: 65(9), 70(9), 70(9)
    Single arm cable front raise: 25(9), 30(9)x2 35(9)
    single arm cable Side raise: 25(12), 30(12), 30(12), 35(12)
    1 arm rear shoulder cable raise: 30(12), 40(12), 50(12)
    Face pull: 80(15) 90(15), 110(15)
    DB shrug(pull towards the back): 50(12), 60(12), 70(10)
    incl lying extensions: 35(12), 40(12), 45(12), 45(12)
    Tri cable pull down: 120(12), 140(12), 160(12), 180 (10)
    kick back (cable): 30(12) 40(12) 50(12)

    -after this week of triceps, i knew my elbows were F'ckd!!

    BACK
    Deadlift: 264(9), 308(8), 352(5)
    Tbar machine: 110(9), 132(9), 156(9)x2
    1 arm DB row: 100(12), 110(12), 130(12), 130(12)- the gym only had 100lbs DB so i had to stack it with a 30lb db!
    1 arm seated row: 120(15), 140(15), 160(12)
    close grip pull down: 80(14), 100(13),130(12)-not sure of the weight on this one i just counted the number of plates (90 would mean 9 plates)
    pull up: BW(to failure)x3
  7. New Member
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    wooh! that was long! i'll post the shock weeks within the week!
  8. New Member
    iddc's Avatar
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    The picture on top was taken March 15th 2013, the one on the bottom may 26th 2013.. 1 week into the 2 week power scheme..
    Attached Images Attached Images  
    Training log
    http://anabolicminds.com/forum/workout-logs/254917-5-3-1-a.html
  

  
 

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