NCmedic
Level 2 Valued Member
Hey guys,
I've been working on the C&P ladders at 28 kg in the style of the ROP. I started a month ago with a heavy, light, medium template...
My first week started at 3x 1,2,3 for heavy. 5x1, for light; 5x 1,2 for medium. I was able to work up to 5x 1,2,3 with no problems.
I felt comfortable with the 30 reps on the heavy day so I decided to begin ladders of 4.
Week 3: 1x 1,2,3,4 ... 4x 1,2,3. I struggled but was able to complete it. Light day increased to 5x 1,2 and the medium became 5x 1,2,3.I barely survived this medium workout.
Since I struggled, I decided to repeat the week instead of trying to progress with poor form. I was barely able to complete the medium day and was unable to complete all the reps for the heavy day for this week. (Week 4).
I'm not sure if it is the overall workload that is making it more difficult or if it is the set of 4 causing more fatigue. The workload went from 30,5,15 (50 total reps a week) to 34,15,30 (79 reps a week).
Just curious as to what you guys would do for the next few weeks. Should I back off and go back to the ladders of 3? 30,5,15... until I can comfortably finish the round of 30? Or should I keep my heavy day at 30 and increase the light and medium days to adjust to the overall volume for the week?
I've been working on the C&P ladders at 28 kg in the style of the ROP. I started a month ago with a heavy, light, medium template...
My first week started at 3x 1,2,3 for heavy. 5x1, for light; 5x 1,2 for medium. I was able to work up to 5x 1,2,3 with no problems.
I felt comfortable with the 30 reps on the heavy day so I decided to begin ladders of 4.
Week 3: 1x 1,2,3,4 ... 4x 1,2,3. I struggled but was able to complete it. Light day increased to 5x 1,2 and the medium became 5x 1,2,3.I barely survived this medium workout.
Since I struggled, I decided to repeat the week instead of trying to progress with poor form. I was barely able to complete the medium day and was unable to complete all the reps for the heavy day for this week. (Week 4).
I'm not sure if it is the overall workload that is making it more difficult or if it is the set of 4 causing more fatigue. The workload went from 30,5,15 (50 total reps a week) to 34,15,30 (79 reps a week).
Just curious as to what you guys would do for the next few weeks. Should I back off and go back to the ladders of 3? 30,5,15... until I can comfortably finish the round of 30? Or should I keep my heavy day at 30 and increase the light and medium days to adjust to the overall volume for the week?