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Kettlebell ROP support group

Tom7 said:
After years of S&S and Q&D I decide to go against the mainstream and not to start AXE but ROP instead.
It must been least 10 years since I last time ran ROP.
I did first medium session today and man it felt good. Looking foward to saturday, a heavy day.
Embrace the grind!
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I'm planning to do ROP and AXE together over the winter.
 
Dydo said:
I never understood what day to start the program. Everyone gives different advice, and the book also confuses me. For example, if I train on Sunday, Tuesday and Thursday, how should I distribute the days. Heavy-Light-Intermediate or Light-Intermediate-Heavy. I think the first option is better because you will have two days of rest before a Heavy day.
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I usually start from day one and then I continue
;)
Repeat until strong.
 
WhomtheBellTolls said:
How are you planning on running both those high volume programs at the same time?
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I would assume he’s replacing the suggested ballistics from rop with axe protocols. Haven’t read up on axe yet but when i ran rop with the 32 i turned variety days into a+a ballistic days. I could see that working with axe protocols too.
 
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WhomtheBellTolls said:
How are you planning on running both those high volume programs at the same time?
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Here's my post in the AXE thread and Pavel Tsatsouline's response :)
Pete L said:
I had been planning a run of ROP in the new year. Then I read the Kettlebell AXE and, of course, I now want to use my winter kettlebell block to be primarily based on AXE.
My idea was to use the principle days from both original programmes but switch out the medium day C&P for MP.

Mon - AXE SW + ROP light with MP
Wed- ROP medium with MP
Thu - AXE SW
Sat - ROP heavy with C&P

With option to do Wed + Thu together if schedule is busy.
I know Victorious is referred to in the book but I've run three Victorious cycles in the last couple of years and fancied a run of ROP for a change.
It feels like a good blend.
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Pavel said:
Pete L, a good plan.
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Dydo said:
I never understood what day to start the program. Everyone gives different advice, and the book also confuses me. For example, if I train on Sunday, Tuesday and Thursday, how should I distribute the days. Heavy-Light-Intermediate or Light-Intermediate-Heavy. I think the first option is better because you will have two days of rest before a Heavy day.
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Oh forgot the serious part: and I always try to get heavy day on friday (day off on thursday) if I am feeling off I just take another rest day before
 
I'm after some advice guys - I've started ROP with the 24kg, which was my 4RM. I've found that I was having push press some reps (but not always) on my weaker side come the sets of 3, and after doing my first session with ladders to 4 I feel like my strength has gone backwards.

I spent a couple of weeks trying to consolidate at 5x(123) before attempting the ladder to 4, but it doesn't seem to have helped me as much as I thought it would.

Do I drop to 20kg for sets of 3 &4 and keep progressing, and reintroduce the 24kg once I hit ladders to 5, or should I take a week or 2 off / at a lighter weight and go again?

Thoughts?

*edit - 20kg is an easy 10rm
 
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lais817 said:
I'm after some advice guys - I've started ROP with the 24kg, which was my 4RM. I've found that I was having push press some reps (but not always) on my weaker side come the sets of 3, and after doing my first session with ladders to 4 I feel like my strength has gone backwards.

I spent a couple of weeks trying to consolidate at 5x(123) before attempting the ladder to 4, but it doesn't seem to have helped me as much as I thought it would.

Do I drop to 20kg for sets of 3 &4 and keep progressing, and reintroduce the 24kg once I hit ladders to 5, or should I take a week or 2 off / at a lighter weight and go again?

Thoughts?
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I think using a 4RM bell is less than ideal. Why did you chose that instead of your 20? How many times can you press the 20? I think you’ll be better off doing ROP with the 20kg.
 
John K said:
I think using a 4RM bell is less than ideal. Why did you chose that instead of your 20? How many times can you press the 20? I think you’ll be better off doing ROP with the 20kg.
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TBH John because I let my ego tell me I could manage it. I can C+P the 20kg 11 times.

Do you think I should drop the 24kg totally, or keep it for sets of 1 &2 for now?
 
lais817 said:
I'm after some advice guys - I've started ROP with the 24kg, which was my 4RM. I've found that I was having push press some reps (but not always) on my weaker side come the sets of 3, and after doing my first session with ladders to 4 I feel like my strength has gone backwards.

I spent a couple of weeks trying to consolidate at 5x(123) before attempting the ladder to 4, but it doesn't seem to have helped me as much as I thought it would.

Do I drop to 20kg for sets of 3 &4 and keep progressing, and reintroduce the 24kg once I hit ladders to 5, or should I take a week or 2 off / at a lighter weight and go again?

Thoughts?

*edit - 20kg is an easy 10rm
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How long are you resting in between rungs in the ladder?
 
lais817 said:
TBH John because I let my ego tell me I could manage it. I can C+P the 20kg 11 times.

Do you think I should drop the 24kg totally, or keep it for sets of 1 &2 for now?
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Honesty is the best policy. :)

Option 1:

Do ROP "as written" with the 20kg, but on the light day use your 24kg.

Example week:

MondayWednesdayFriday
5 x (1, 2, 3, 4) @ 20kg5 x (1, 2) @ 24kg5 x (1, 2, 3) @ 20kg

Option 2:

Do "Jurassic ROP" but use 24kg for all singles and, when that is too easy, for doubles. If at any point the rep quality changes, switch to 20kg for all remaining reps.

If you aren't familiar with Jurassic:

 
Speaking of Jurassic, I just ran it for 6 weeks with a 20kg and got my press to a 24kg 5RM. I think their "10 rep max" snatch bell might be more like 15, because I recently came off KSK with a 24kg and after that, 26kg was my max 10RM snatch. On the first session, I put the snatches after the presses, and I was getting sloppy at the end of them. There is no way I could put the snatches before the pressing ladders.

I tried dropping down to 5 sets (L/R) and working my way back up, but as the pressing volume went up, this got to be too much and I moved the snatches to "off" days and went back to 10 sets (L/R). I dropped them altogether for the last week and a half of the program. Maybe I'm just an odd case because my snatch is heavier than my press. I'm working back up from not pressing in years, due to an old injury.
 
lais817 said:
Same number of minutes as reps.
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You maybe consider just resting twice as long and see where that gets you. When I do ROP I typically rest 5-10 minutes or longer after reps of 3. In general for strength focus work a minimum of 2.5 minutes. But for the singles I usually go for feel. If I feel ready I do 2. After a double on each side I might rest 3 minutes or longer. Four and five reps now it’s typically 5-10 minutes or more
 
John K said:
Honesty is the best policy. :)

Option 1:

Do ROP "as written" with the 20kg, but on the light day use your 24kg.

Example week:

MondayWednesdayFriday
5 x (1, 2, 3, 4) @ 20kg5 x (1, 2) @ 24kg5 x (1, 2, 3) @ 20kg

Option 2:

Do "Jurassic ROP" but use 24kg for all singles and, when that is too easy, for doubles. If at any point the rep quality changes, switch to 20kg for all remaining reps.

If you aren't familiar with Jurassic:

Click to expand...

I actually ran 2x runs of Jurassic with the 20kg before swapping to the "classic" version @24kg.

I'm leaning towards the classic version @20kg with the light day @24kg, as supersetting with the pullups make my back feel good.

Thanks for your advice
 
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