ORIGINAL POWER/REP RANGE/SHOCK IRONMAN ARTICLES>

Great to see all the positive feedback and also, assistance from somany members, esp Eric, THE CREATOR!

I personally feel it's best to follow the P/RR/S template of doing power for a week, rep range for a week, shock for a week for at least 3-4 cycles through. At that time you can cycle it anyway you want to. For more power/strength athletes you could do P/RR/P/S. If you are more of an endurance athlete you can do S/P/S/RR. If you find that one particular method suits you better you can incorporate more weeks of that in your rotation. You could do P/P/P/RR/RR/RR/S/S/S. The options are endless. My favorite week is when Eric sends me a Hybrid week when you do an exercise from each week in the same workout!
 
Subd ... Great looking routine set up.. This looks like something similar that I use to do year ago, I would hit Low reps for 3-4 weeks, then do a high rep routine for the next 3, then do an all out volume type workout for a week.. Similar in a way haha but very effective.. Gained most of my size that way I believe
 
I know this is a stupid question but Id like to start in this where do I start / find info etc

Never mind. I read the opening post doh .
 
In the Rep Range week. Don't think I did enough sets on bi's and chest. Only 6 sets for bi's and 6 sets for chest. Doing back and shoulders today. Might want to stick with just 3 sets for shoulders. I don't want to hurt myself. It's all been a great 2 weeks! I like this routine!
 
Rob94hawk said:
In the Rep Range week. Don't think I did enough sets on bi's and chest. Only 6 sets for bi's and 6 sets for chest. Doing back and shoulders today. Might want to stick with just 3 sets for shoulders. I don't want to hurt myself. It's all been a great 2 weeks! I like this routine!
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Play around with the volume a bit until you get it just right for your individual needs! And keep us all posted! Thank you!
 
A similar PRRS thread has almost 200k views right now on another board...lets kick that thread's butt on AM!!! LOL!
 
EBroser said:
Play around with the volume a bit until you get it just right for your individual needs! And keep us all posted! Thank you!
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Your welcome! I've noticed that this part of the routine ends up to be the shortest. 40 minutes total today for back and shoulders assuming I did the routine correctly. Tomorrow legs will be interesting since I'm working out from home and I'm limited to what I can do. I do have a squat rack but I'll have to be creative like lunges with weights. Would it be a bad idea to incorporate deadlifts since I'm limited on routines?
 
Rob94hawk said:
Your welcome! I've noticed that this part of the routine ends up to be the shortest. 40 minutes total today for back and shoulders assuming I did the routine correctly. Tomorrow legs will be interesting since I'm working out from home and I'm limited to what I can do. I do have a squat rack but I'll have to be creative like lunges with weights. Would it be a bad idea to incorporate deadlifts since I'm limited on routines?
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Sure you can use deads. You might want to try unique BB squat movements like BB hack, BB Jefferson squats, and front squats.
 
I've been toying with some different things the last couple of weeks within the P/RR/S template.

For example about 3 weeks ago I was doing a lot of 12-15, 16-20 rep ranges. 2 weeks ago I did more 10-12 reps. This week I'm hitting 5-8 reps. Basically doing a 3 week descending rep range workout(s). Also, I'm using 1 shock technique at the end of each workout. For example, yesterday I supersetted nautilus mach pullovers w/ straight arm pull downs for back. For Chest I did Inc DB Fly SS w/ Inc Hammer Grip press SS w/ Push-ups. Next week I'll do a more strict power wee, but will again end with a shock technique.
 
Ok I'm on shock week starting today. I'm going to do chest and front/side delts. I'm still a little confused on the whole iso and compound movements. Can you give me a example of exercises that I could use and in the super set Thanks
 
Finished power week yesterday. The tempo destroyed my muscles... Chest was still sore until Friday after lifting it on Monday !
 
Love to see you guys rockin my program!!!!!!
 
WPD111 said:
Ok I'm on shock week starting today. I'm going to do chest and front/side delts. I'm still a little confused on the whole iso and compound movements. Can you give me a example of exercises that I could use and in the super set Thanks
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SHOCK
Delts
- Seated side lateral/hammer machine press superset...1-2 x 8-10
- Severse pec deck/WG upright row superset...1-2 x 8-10
- Cable front raise dropset...1 x 6-8, drop 6-8, drop 6-8 optional

Chest
- Superset...cable crossover/incline smith press...1-2 x 8-10 reps each
- Superset...incline flye/dips...1 x 8-10 reps each
- Dropset...machine bench press...1 x 8-10, drop 6-8, drop 6-8 optional

​


Does this help??? ​
 
tank316 said:
SHOCK
Delts
- Seated side lateral/hammer machine press superset...1-2 x 8-10
- Severse pec deck/WG upright row superset...1-2 x 8-10
- Cable front raise dropset...1 x 6-8, drop 6-8, drop 6-8 optional

Chest
- Superset...cable crossover/incline smith press...1-2 x 8-10 reps each
- Superset...incline flye/dips...1 x 8-10 reps each
- Dropset...machine bench press...1 x 8-10, drop 6-8, drop 6-8 optional



Does this help???
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Thanks tank
 
Starting my third cycle this week. I have been telling everyone I know about PRRS, such a great workout. Never get bored cause it's different every week. After this three week stretch I'm going to do the FDFS for a couple weeks. Im stoked to try that out for sure!
 
By the way, the PRRS E-Book just hit Amazon Kindle!

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Maybe it's just me but on heavy days I wouldn't do splits. For example when I do bi's and chest on heavy week I deplete all my energy on one group of muscle and have nothing left for my heavy sets on the other. IMO it's best, for me anyway, to concentrate one muscle group a day on heavy week. Thoughts on this?
 
Rob94hawk said:
Maybe it's just me but on heavy days I wouldn't do splits. For example when I do bi's and chest on heavy week I deplete all my energy on one group of muscle and have nothing left for my heavy sets on the other. IMO it's best, for me anyway, to concentrate one muscle group a day on heavy week. Thoughts on this?
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My thought is that if this is how you feel you should go with your instincts. PRRS is the kind of program that is versatile and that can be individualized. It is the principles of the program that are most important, not the exact body part split or exercises used.
 
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