TedM
Level 6 Valued Member
No, I wasn't. I'm embarrassed to say that my whole knowledge of the program is from that video.Were you using light days? They are in the program…
No, I wasn't. I'm embarrassed to say that my whole knowledge of the program is from that video.Were you using light days? They are in the program…
Don’t be too hard on yourself.No, I wasn't. I'm embarrassed to say that my whole knowledge of the program is from that video.
I hadn't known that - about dropping down a bell.Light days are built on Jurassic ROP in the sense that when you feel you are dragging your tail you should do the same reps you were doing with a kb one size lighter.
I think that's my problem as well. I probably need to stay at the number of reps/sets I'm at for at least another week after I feel I'm ready to move up.FWIW I’m not that good at going by feeL myself…
Even 8kgI hadn't known that - about dropping down a bell.
-> that means 4kg for the C&P?
I think that's my problem as well. I probably need to stay at the number of reps/sets I'm at for at least another week after I feel I'm ready to move up.
No rush, really, is there?
I'm almost finished with my second round of ROP Jurassic this summers.Thank you!
To be clear, I'm not doing a macho-ROP. I'm doing the 63 yr old version, where I've learned I need to protect my recovery and just try not to push.... So, three days a week only, and only the single C&P. Other 3 days just OS.
So, I started with ladders of 1,2,3, until I get to 10 sets. *60 presses total* Using a 16k bell
And I (thought I) was taking my time.... so, only at session 12 was I doing 9 sets of 1,2,3....
For what it's worth, the week with 8,9 and 10 ladders to three is the densest week and by far the "hardest."
Nice idea. Why does that help the elbow?I also do finger extensions with a rubber band between every ladder during my rest period. This should also help the elbows.
I'm not a physio, but it's been suggested by Pavel and I've seen the same/similar suggestions in a climbing training context.That's worth a lot, actually. I thought I was a wuss for having a problem early on.
Nice idea. Why does that help the elbow?
A few posts earlier in the same thread I've shared my experience and why I agree with this statement. Sometimes I wonder if the best programs were already written in ETK and ROTK and everything else is just a derivative of those two Not to undermine Plan strong in any way but for 80% of the people those 2 programs would be sufficient IMO. Maybe add S&S on a couple of variety days.This said I concur with @Joel the Savage I find “classic” ROP much more foolproof, H, M, L days are built in weekly
I did PTTP for six months while on a strict keto calorie deficit. I lost weight and got stronger.I meant if losing that much weight and eating about 2000 calories a day would hinder strength progression. The last few weeks have been tough though. And the last heavy day you have 75 reps with one arm. I thought with that much fat I would be fine.
Sorry, but which 2 do you mean?for 80% of the people those 2 programs would be sufficient IMO.
They use the term 'polishing the chrome' for a reason.A few posts earlier in the same thread I've shared my experience and why I agree with this statement. Sometimes I wonder if the best programs were already written in ETK and ROTK and everything else is just a derivative of those two Not to undermine Plan strong in any way but for 80% of the people those 2 programs would be sufficient IMO. Maybe add S&S on a couple of variety days.
The video I watched talked about an 8RM, I was more like 7 which I felt was close enough.What's your RM with the 32kg? From memory I seem to recall a 10RM bell being recommended for Jurassic, but I'm happy to be proven wrong.
*Edit- I was wrong, see below*
Well. Personally I don't care that much about pain IF it gets better with time. If I have 7/10 pain during training today BUT I have 6/10 next week. Things are getting better and I continue.Hello all!
Following up to my post from 2 weeks ago (seems like much longer)
I still have some soreness for example if I bend my arm and push against my palm, trying to push the arm into extension. (I have no range of motion problems).
Any thoughts if now I could start up with cheat-cleans and just get back into the presses?
Or should I wait til the soreness is just a memory...
Don't do the 1-h clean then, pistol grip-clean it with two hands
I remember interpreting the ROP the same way you did. I ran through the ROP several times the first few years I used kettlebells.Started ROP on the 31st of July with the 16, which was around my 11RM for C+P, switched to ROP jurassic this last week for 3 sessions.
Feeling strong today so did an RM test with the 20kg and got a solid 8 on the LHS, with a less solid 9th rep, plus a single with the 24kg.
My take on the progression for ROP is to move up to the next heavier bell if you can press it more than 5 times on a test day - this is still the case yes?
Since my goal is strength more so than hypertrophy, I'm thinking that I should be switching to the heavier bell to keep pursuing that, correct?
I have done it with other presses (double kettlebell and log clean and press) with good results. I did it after pressing half bodyweight bell for multiple reps though.Would it work for other lifts? Double kb? Or barbell lifts?
I don’t have the book (because I hate ebooks and physical copies are stupid expensive) but my understanding is that the program in Return of the Kettlebell is very similar to RoP but with double KBs.Would it work for other lifts? Double kb? Or barbell lifts?