Davar's P/RR/S journey

**davtown** · 10-30-2006, 08:10 PM

After a successful run of the intermediate 5x5 program, I've decided to give P/RR/S a go. (P/RR/S description: http://www.anabolicbeast.com/forum/s...71&postcount=2)

Here's a quick run down of my progress over the past 10 weeks:

Morning Bodyweight: 143 -> 156 (not much fat)
Squats: 125x5 -> 240x3
Bench: 125x5 -> 185x4
Deadlift: 115x5 -> 215x3
Dips: bw+25x8 -> bw+70x6

Now that I've built myself a pretty solid strength base, it's time to get to work!

Week 1 - POWER
Push: chest, shoulders, tris - Today was mostly getting a feel for what weights I should be using

Incline DB Press
35 x 6
45 x 6
55 x 6
55 x 6
55 x 6
55 x 6

Flat DB Press
65 x 5
65 x 5
60 x 6

Dips
60 x 5
50 x 7

Standing DB Shoulder Press
40 x 5
40 x 5
40 x 5

Tricep Cable Pushdowns
55 x 8 (too light, stopped early)
65 x 8
70 x 6
65 x 7

Total workout time: 57 minutes

**davtown** · 10-31-2006, 07:05 AM

I am sufficiently feeling this workout in my chest already

**DarkFalcon** · 10-31-2006, 07:10 AM

Quote:

Originally Posted by davtown

I am sufficiently feeling this workout in my chest already

lol..sounds good bro! Good luck with the new program!

**davtown** · 10-31-2006, 08:28 AM

Quote:

Originally Posted by DarkFalcon

lol..sounds good bro! Good luck with the new program!

Thanks

I'm looking forward to it

**bigDman** · 10-31-2006, 08:59 AM

good luck on P/RR/S. Ive heard good things about it

navarone · 10-31-2006, 11:33 AM

cant wait to read the log you post up

**romanaz** · 10-31-2006, 02:42 PM

i'm going to watch this closely, so you better do well davtown!

**DJSTARER** · 10-31-2006, 03:29 PM

i'm sure it will work for you. You are a dedicated lifter who knows what's up. Any prog works for someone like that.

**davtown** · 10-31-2006, 08:41 PM

Thanks for the kind words everybody

It's nice to know that people will be keeping an eye on me.... I promise not to disappoint! Happy halloween

**davtown** · 11-03-2006, 01:24 AM

POWER WEEK - PULL (11/2/06)

Rack Deadlifts (pull from knees)
135 x 5
185 x 5
185 x 5
185 x 5
185 x 6
205 x 3

Weighted Pullups (hammergrip)
10 x 4
20 x 3
20 x 3

DB Shrugs
70 x 6
80 x 5
grip was the biggest limiting factor here

Horizontal Pullups
35 x 6
45 x 6 (plate on thighs)
45 x 6 (plate on chest)

Hammer Curls (alternating)
40 x 4 (each side)
35 x 5 (each side)

Workout felt good tonight. This guy overheard me saying I wanted to become a chiropractor and told me that he did too, and we got into a pretty lenghty conversation about chiropractic and anatomy. Looks like I made a new friend! He's also a great lifter, so I can probably get some good advice from him.

BMF_Dallas · 11-03-2006, 03:39 AM

Good luck with the new program. Judging from reading up on your last log you will do great. I will definitely check back in and follow your progress.

**romanaz** · 11-03-2006, 04:07 AM

don't you just hate it when your grip gives out on DB's before your finished ?

**davtown** · 11-04-2006, 09:18 PM

Quote:

Originally Posted by BMF_Dallas

Good luck with the new program. Judging from reading up on your last log you will do great. I will definitely check back in and follow your progress.

Thanks, I'll be checking in your log too

Quote:

Originally Posted by romanaz

don't you just hate it when your grip gives out on DB's before your finished ?

Yeah, it's really annoying! My grip sucks... I suppose it will just take time to get stronger.

Today's workout... simple yet effective.

POWER WEEK - LEGS: 11/4/06

Squats
135 x 5
155 x 5
185 x 5
225 x 2
205 x 3
205 x 4
205 x 3

I hit a squat depth PR. I don't think I can physically go any lower than this.

Leg Press
225 x 8
315 x 8
405 x 5
405 x 6
405 x 6

Squatting strength was down.... I think there's two reasons for this: 1) I was able to squat much lower today than I have in the past, so I suppose it's only natural that the weights must drop too, and 2) I took a deload week last week and then trained legs at the end of this week, so it's been 2 weeks since I've actually trained legs.

**davtown** · 11-06-2006, 08:02 PM

Monday, 11/6/06 - REP RANGE: PUSH

Flat DB Bench
40 x 10
55 x 9
65 x 8
65 x 8
65 x 7

Dips
35 x 10
25 x 12
25 x 11

Inc DB Fly
25 x 15
30 x 12

Side DB Raises (bent arms)
20 x 12
15 x 15
20 x 10

Lying DB Tri extensions
25 x 12
25 x 14

Tricep rope extensions
25 x 17

**davtown** · 11-10-2006, 12:53 AM

REP RANGE - BACK - Thursday 11/9/06

Rack Deads (from knees)
135 x 8
185 x 8
185 x 8
185 x 8
185 x 8

Yates Row
135 x 8
135 x 8
145 x 8

DB Shrugs
65 x 12
70 x 10
70 x 10
75 x 10

Pulldowns
115 x 10
115 x 10
115 x 10

BB Shrugs - grip was gone by this point; my forearms were very pumped too
135 x 11
115 x 12

DB Row (unilateral)
30 x 15
30 x 15
I would've done more weight here if I had any gripping strength left

Overall a good back workout, my grip was still lacking but it was certainly improved from last week, so that's good!

**romanaz** · 11-10-2006, 02:15 AM

what u doing for grip? getting/got a CoC?

10-30-2006, 08:10 PM	#1
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,351 Recipes: 0 Rep Power: 128	Davar's P/RR/S journey After a successful run of the intermediate 5x5 program, I've decided to give P/RR/S a go. (P/RR/S description: http://www.anabolicbeast.com/forum/s...71&postcount=2) Here's a quick run down of my progress over the past 10 weeks: Morning Bodyweight: 143 -> 156 (not much fat) Squats: 125x5 -> 240x3 Bench: 125x5 -> 185x4 Deadlift: 115x5 -> 215x3 Dips: bw+25x8 -> bw+70x6 Now that I've built myself a pretty solid strength base, it's time to get to work! Week 1 - POWER Push: chest, shoulders, tris - Today was mostly getting a feel for what weights I should be using Incline DB Press 35 x 6 45 x 6 55 x 6 55 x 6 55 x 6 55 x 6 Flat DB Press 65 x 5 65 x 5 60 x 6 Dips 60 x 5 50 x 7 Standing DB Shoulder Press 40 x 5 40 x 5 40 x 5 Tricep Cable Pushdowns 55 x 8 (too light, stopped early) 65 x 8 70 x 6 65 x 7 Total workout time: 57 minutes __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

10-31-2006, 07:05 AM	#2
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,351 Recipes: 0 Rep Power: 128	I am sufficiently feeling this workout in my chest already __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

10-31-2006, 08:59 AM	#5
bigDman is missing heavy pulls Join Date: Apr 2005 Location: Maryland Posts: 4,619 Recipes: 0 Rep Power: 186	good luck on P/RR/S. Ive heard good things about it __________________ COME CHECK OUT MY JOURNAL

10-31-2006, 11:33 AM	#6
navarone Pro Stature Join Date: Aug 2006 Location: Ontario, Canada Posts: 931 Recipes: 0 Rep Power: 49	cant wait to read the log you post up __________________ Obsessed is a word the lazy use to describe the dedicated Stats: Weight: Between 200-205 depending on the day Bench: 265X5 atm. Squat: 360X5 atm.. Higest Ever 435 Deadlift: 420X3 Waist: 34 Arms: 17.5 cold . Pics Finally! http://www.ironmass.com/f16/nav-s-1-...ulk-12947.html

10-31-2006, 03:29 PM	#8
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 3,983 Recipes: 0 Rep Power: 113	i'm sure it will work for you. You are a dedicated lifter who knows what's up. Any prog works for someone like that. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

10-31-2006, 08:41 PM	#9
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,351 Recipes: 0 Rep Power: 128	Thanks for the kind words everybody It's nice to know that people will be keeping an eye on me.... I promise not to disappoint! Happy halloween __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

11-03-2006, 01:24 AM	#10
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,351 Recipes: 0 Rep Power: 128	POWER WEEK - PULL (11/2/06) Rack Deadlifts (pull from knees) 135 x 5 185 x 5 185 x 5 185 x 5 185 x 6 205 x 3 Weighted Pullups (hammergrip) 10 x 4 20 x 3 20 x 3 DB Shrugs 70 x 6 80 x 5 grip was the biggest limiting factor here Horizontal Pullups 35 x 6 45 x 6 (plate on thighs) 45 x 6 (plate on chest) Hammer Curls (alternating) 40 x 4 (each side) 35 x 5 (each side) Workout felt good tonight. This guy overheard me saying I wanted to become a chiropractor and told me that he did too, and we got into a pretty lenghty conversation about chiropractic and anatomy. Looks like I made a new friend! He's also a great lifter, so I can probably get some good advice from him. __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

11-03-2006, 03:39 AM	#11
BMF_Dallas Amateur Join Date: Oct 2006 Location: Dallas, TX Posts: 95 Recipes: 0 Rep Power: 17	Good luck with the new program. Judging from reading up on your last log you will do great. I will definitely check back in and follow your progress.

11-06-2006, 08:02 PM	#14
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,351 Recipes: 0 Rep Power: 128	Monday, 11/6/06 - REP RANGE: PUSH Flat DB Bench 40 x 10 55 x 9 65 x 8 65 x 8 65 x 7 Dips 35 x 10 25 x 12 25 x 11 Inc DB Fly 25 x 15 30 x 12 Side DB Raises (bent arms) 20 x 12 15 x 15 20 x 10 Lying DB Tri extensions 25 x 12 25 x 14 Tricep rope extensions 25 x 17 __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

11-10-2006, 12:53 AM	#15
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,351 Recipes: 0 Rep Power: 128	REP RANGE - BACK - Thursday 11/9/06 Rack Deads (from knees) 135 x 8 185 x 8 185 x 8 185 x 8 185 x 8 Yates Row 135 x 8 135 x 8 145 x 8 DB Shrugs 65 x 12 70 x 10 70 x 10 75 x 10 Pulldowns 115 x 10 115 x 10 115 x 10 BB Shrugs - grip was gone by this point; my forearms were very pumped too 135 x 11 115 x 12 DB Row (unilateral) 30 x 15 30 x 15 I would've done more weight here if I had any gripping strength left Overall a good back workout, my grip was still lacking but it was certainly improved from last week, so that's good! __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

11-10-2006, 06:04 AM	#17
davtown