View Full Version : Big Rick P/RR/S training
sup all im rick 19 years old. around 195 pounds. I lift with powe rep range shock tactics developed by Eric Broser. I also add a hybrid week. ill be logging everything here. Im bulking trying to reach 215. I get around 5,000 calories. My best lifts so far are deadlift 500x3, bench 320x4. Not the best but im working on it
Freakshow
01-08-07, 4:33 pm
Very solid numbers man, got me beat. FreakShow
P/RR/S is awesome isn't it? Never bored and always sore!
thanks Freakshow.
3dna .. for sure its never boring. allways changing i love it. and always sore for sure.
sup all im rick 19 years old. around 195 pounds. I lift with powe rep range shock tactics developed by Eric Broser. I also add a hybrid week. ill be logging everything here. Im bulking trying to reach 215. I get around 5,000 calories. My best lifts so far are deadlift 500x3, bench 320x4. Not the best but im working on it
Eric Broser's P/RR/S program is one of the best. I'm going to be migrating that way shortly myself. I'm looking forward to following your progress.
G Diesel
01-09-07, 2:20 pm
Eric Broser's P/RR/S program is one of the best. I'm going to be migrating that way shortly myself. I'm looking forward to following your progress.
He is a very smart dude on all topics training and nutrition related. Peace, G
you guys are right, he is extremely smart. The dude knows whats up.
here is my first workout ill log. it my last day on shock week. Next workout will be on hybrid week
haha thanks
SHOCK WEEK.. LAST DAY
TRICEPS SHOULDERS
SS1. sitting cybex tricep ext. machine. neutral grip 85x14, 85x9
& weighted dips bw+90x8, bwx45x9 ( this superset really burned)
SS2. front dbell raises 35'sx11, 35'sx8
& shoulder width neutral grip cybex machine shoulder press 130x9, 115x8
SS3. dbell kickbacks 25'sx11, 25'sx10
& cable single arm dips 200x9, 180x11
dropset 1ezy curl bar overhead ext. 90x6+40x12
dropset 2pressdown 200x8+180x8
SS4. incline dbell laterals 25'sx9, 25'sx7
& cybex lateral machine 110x10, 110x7
dropset 3 rear delt laterals 65'sx3+45'sx3+35'sx3
Wokrout didnot feel to bad, triceps and shoulders were looking fairly pumped. switched up some exercises so i cant effecitly gauge strength today. No pre workout supplement today tho. Definaly a differnce.
Hybrid Week... First day
....Chest
dropset . flat bench 325x4+295x3 new PR, Second set sucked tho
regular sets :( 315x3, 245x9
incline bench ( 1 sec. pauses on chest) dropset 225x6+185x3
regular sets 195x7, 175x8
incline dbell press 65'sx9, 55'sx10 ( i dont do these very often)
decline cable crossover 70 each sidex12, 50 each sidex16 new PR
Today was a pretty good way for me to start off HYBRID Week. Had a really nice personal record on my flat bench on first set. Sadly my weights suffered the rest of the workout, i was fairly spent after my first set. I dont do dbell presses often so they were really hard for me. However i had a great pump and good PR on first set and next to last set on decline cable crossover.
Solid numbers to a 19’s Big Rick. With your age I lift time to time but not so serious, the real iron was on the next corner and I just play playstation and hang out with my slutty girlfriend!! My bad..
..So please take the chance bro and keep going with the great work!!
thanks Karma,,, i will definaly try to stick with it.
Hyrbrid week
... Legs and lowerback
Shitty workout.. but it was a bad day all together
dropset Closestance deadlift 365x9+315x4, 335x5+314x4
( i havenot done these with a bbell for about 8 weeks) felt a good pump
bbell hack squats 225x12, 225x11, 225x10 ( also havenot done these in over 8 weeks i believe) Produced a nice pump.. sorry ass weight tho
leg ext. 2 sec. holds at peak contraction 150x12, 175x6,175x5
leg curls 100x8, 87.5x5
Well the weights i used werenot the best, but i had a headache all day wasnot going to go to the gym, starting feeling better and i went anyways. So im glad i got the workout and it produced a nice pump. Just wasnot happy with the weights. On a further note i normally do my deads wide or sumo stance so going extra close stance really took out my strong hip drive and isolated my inner quads which was good cause i need to build it up. Heavy deads next week tho wohooo
HYBRID WEEK
..TRICEPS AND SHOULDERS
3/4 rep(only taking out bottom 25%)rep decline closegrip 295x8,275x9,275x7
( felt good, wanted better weightes but still i was fairly happy)
bbell military 175x9, 155x9, 135x8 ( fair weights for me, front delts fatique quick)
rope pressdown 5px12,4px13,3px16
decline skullcrusher ( never did them on decline until today)
85x12,
dropset 95x7+65x12
incline dbell laterals( pauses at top) 20'sx17, 20'sx13, 20'sx12 (omg im in love with these)
wide grip bbell raises 65x12, 65x10+45x13
cyblex lateral machine triple dropset 130x9+80x3+40x7
Well a pretty good hybrid workout for me. Had a really good pump,and decent numbers.
HYBRID WEEK
..LATS AND TRAPS
bbell shrugs ( 1sec. pauses at top) 455x5,405x9, 315x17
behind back shrugs dropset 215x20, 135x15
cable machine row 200x6, 170x12,
single arm 70x10
lat pulldown 120x15, 120x12, 140x5, 140x4
BFFS bent over machine row underhand grip ( 1 sec. pauses) 135x11x10
Had a good pump today, strength was fair but nothing special to report. Trap strength seemed low today but my traps looked bigger and got compliments on them..
Round 2 of the day.. decieded to double up on workouts today and next tommrow off and maybe thursday as well
BICEPS FOREARMS
alt. hammer curls 65'sx7, 50'sx12,
same time 35'sx12
preacher curl machine half reps top part 125x5, 85x8
dropset full reps 50x10+25x8
single arm cable curl 40x10, 30x10
behind back wrist curl 135x16, 135x12
chin up hangs untill forearms give out 2 sets
forearms felt pretty strong today, had an excellent pump
POWER WEEK
...CHEST
flat bench 330x3, 320x3, 305x3, 295x3 ( ehh not hte best, bout average for me)
incline bench 280x1, 275x1, 255x2 ( went backwards crap)
incline cybex machine press 270x1, 290x1, 290x1
Hammer strength decline machine press 270x5, 270x5
Ehh strength was ok, but went down on incline bench. I went pretty fatigued on flat bench tho as it was hard on me and i think it hurt my incline. Joints were extremely sore today even on warmups they were hurting. Just a bad joint day which im sore effected my lifts. Next power week ill proly go up in higher reps every set 4-6
Hybrid Week... First day
....Chest
dropset . flat bench 325x4+295x3 new PR, Second set sucked tho
regular sets :( 315x3, 245x9
incline bench ( 1 sec. pauses on chest) dropset 225x6+185x3
regular sets 195x7, 175x8
incline dbell press 65'sx9, 55'sx10 ( i dont do these very often)
decline cable crossover 70 each sidex12, 50 each sidex16 new PR
Today was a pretty good way for me to start off HYBRID Week. Had a really nice personal record on my flat bench on first set. Sadly my weights suffered the rest of the workout, i was fairly spent after my first set. I dont do dbell presses often so they were really hard for me. However i had a great pump and good PR on first set and next to last set on decline cable crossover.
At 19 very good numbers bro keep em coming bro.