Dayz
Level 8 Valued Member
Hi all,
I did a search and could only find two threads on 'The Red Zone', a program Pavel outlined in an interview in 2005: Bodybuilding Success Blueprint: The Red Zone | Iron Man Magazine
In essence, the program is:
So in total, it's 25 presses, 100 swings, 25 presses. A strategy is also outlined for when you can't hit the 5 x 5 recommendation with a particular bell by using more sets, less reps.
This program looks like a prototype of both S&S and ROP combined! I'm quite interested in running it because I no longer have time for ROP, which I've been on for three months. It has a similar number of reps across the week, but fewer total sets per workout (10 sets, instead of up to 25 sets on heavy day), plus breaking the sets up with swings will reduce total rest time between so many sets of pressing.
Does anyone have experience running this program? What were your results? I'm hoping it will help me finally bridge up to the 32 bell.
Do you think it would be possible to use difference size bells for both sets of presses? Either a slightly lighter bell for the second set of presses to ensure they stay extremely strict; or, alternatively, using push presses with a heavier bell for the second round, as a kind of assistance exercise?
I did a search and could only find two threads on 'The Red Zone', a program Pavel outlined in an interview in 2005: Bodybuilding Success Blueprint: The Red Zone | Iron Man Magazine
In essence, the program is:
- 5×5 presses per arm
- 5×10 swings per arm
- Another 5×5 presses per arm
So in total, it's 25 presses, 100 swings, 25 presses. A strategy is also outlined for when you can't hit the 5 x 5 recommendation with a particular bell by using more sets, less reps.
This program looks like a prototype of both S&S and ROP combined! I'm quite interested in running it because I no longer have time for ROP, which I've been on for three months. It has a similar number of reps across the week, but fewer total sets per workout (10 sets, instead of up to 25 sets on heavy day), plus breaking the sets up with swings will reduce total rest time between so many sets of pressing.
Does anyone have experience running this program? What were your results? I'm hoping it will help me finally bridge up to the 32 bell.
Do you think it would be possible to use difference size bells for both sets of presses? Either a slightly lighter bell for the second set of presses to ensure they stay extremely strict; or, alternatively, using push presses with a heavier bell for the second round, as a kind of assistance exercise?