Chronicles to Becoming a Man

JamesPTA

Triple-Digit Post Count
7/1/2019: ROP Week 4 Heavy

Warm up: Thoracic Bridge, Halos with 20, GS with 24

C&P 1 x (1,2,3,4) + 4 (1,2,3) with 24
PU 1 x (1,1,1,1) + 4 x (1,1,1) BW

1HSw 8+8 EMOM for 10 minutes using 24

Excellently done! I decided to reduce reps of PU and each press felt stronger doing so.
 

JamesPTA

Triple-Digit Post Count
7/2/2019: ROP Week 4 Variety

Chose to perform variety after heavy day because there is no way my wife will let me wake up early for July 4 to work out.

Warm Up: Full Round of OS resets x 10 minutes in total

A1: SLDL 5+5 x 3 with 16 kg
A2: Leopard Crawling 100 ft x 3

B1: alternating Reverse Lunges with BW
B2: Push up Planks with hands on bells, alternating arm raises

Finisher: BU Carries with 20kg 50ft + 50ft x 3

I believe in a true rest day after heavy sessions so I kept things pretty easy for this session. Alternating Push up planks are performed because after I reach my ROP 1/2 BW goal, I will start Total Tension, and Renegade Rows are brutal for me.


7/3/2019: ROP Week 4 Light

Warm up: Thoracic Bridge, Halos with 16kg, Prying GS with 24
C&P 5 x (1,2) with 24
PU 5 x (1,1) with BW

SN with 4+4 EMOM for 5 minutes using 24

To aid with my left arm strength, my focus is pushing my left foot through the floor and crushing the handle. This makes the presses feel just as strong on my right side.
 

JamesPTA

Triple-Digit Post Count
7/6/2019 ROP Week 4 Medium

Warm up: thoracic bridge, halos with 16, GS with 24
C&P 5 x (1,2,3) with 24
PU 5 x (1,1,1) BW

1HSw 5+5 EMOM for 8 minutes with 24
 

JamesPTA

Triple-Digit Post Count
7/8/2019: ROP Week 5 Heavy

Warm up: Thoracic Bridge, Halos with 20, GS with 24

C&P 2 x (1,2,3,4) + 3 (1,2,3) with 24
PU 2 x (1,1,1,1) + 3 x (1,1,1) BW

1HSw 8+8 EMOM for 6 minutes using 24

Excellent recovery today with the given rests 1:1 between rungs, 2 minutes between ladders. My elbow is liking the fact I reduced PU volume.
 

JamesPTA

Triple-Digit Post Count
7/10/2019: ROP Week 5 Light

Warm up: Thoracic Bridge, Halos with 16kg, Prying GS with 24
C&P 5 x (1,2) with 24
PU 5 x (1,1) with BW

SN with 4+4 EMOM for 10 minutes using 24

Thank you, Dice.
 

JamesPTA

Triple-Digit Post Count
7/12/2019 ROP Week 5 Medium

Warm up: thoracic bridge, halos with 16, GS with 24
C&P 5 x (1,2,3) with 24
PU 5 x (1,1,1) BW

1HSW 5+5 EMOM for 8 minutes with 24

Loving it! 5 weeks in the book. belt is looser but weight is up 3 lbs. Not even a goal of mine to get bulky and muscular but something I had noticed this morning.
 

JamesPTA

Triple-Digit Post Count
7/15/2019: ROP Week 6 Heavy

Warm up: stability ball bridges, Halos, standing hip flexor stretch

C&P 3 x (1,2,3,4) + 2 (1,2,3) with 24
PU 3 x (1,1,1,1) + 2 x (1,1,1) BW

Old knee injury flared up over the weekend and I had to forego the GS and SW. was able to sit on the upright bike for a couple of minutes. I've noticed something today. The cross pattern sling is definitely a real thing (R lat to L glut, L lat to R glut). It is my right knee that is troublesome, and the bell was not going up today as smoothly on the L with presses. I could get the lat to contract, but had a difficult time with max tension and rooting the feet.

Lucky, being a Physical Therapist Assistant, I have a lot of resources at my disposal such as kinesio tape and other modalities. I currently have my knee hooked up to electrical stimulation to keep the pain down and will tape myself back up afterwards.
 

JamesPTA

Triple-Digit Post Count
The last 2 days have been somewhat of rest days for my knee. I'm hopeful to be ready tonight after work or resume light day in the morning. I'd rather not repeat week 6 if I don't have to.
 

JamesPTA

Triple-Digit Post Count
7/18/2019: ROP Week 6 Light

Warm up: stability ball bridges, Halos with 16kg, pump stretch
C&P 5 x (1,2) with 24
PU 5 x (1,1) with BW

SN with 4+4 EMOM for 11 minutes using 24

The dice strike again with the snatches. I am still unable to perform GS with some knee discomfort however I am able to do the lower body pulls, thankfully. Tension on the R side is back to normal
 

JamesPTA

Triple-Digit Post Count
7/20/2019 ROP Week 5 Medium

Warm up: thoracic bridge, halos with 16, GS with 24
C&P 5 x (1,2,3) with 24
PU 5 x (1,2,1) BW

1HSW 5+5 EMOM for 8 minutes with 24

Posted a day late. I have felt great and minimal wear the last few weeks, I felt strong enough to increase the PUs without incident.
 

JamesPTA

Triple-Digit Post Count
7/22/2019: ROP Week 7 Heavy

Warm up: Thoracic Bridge, Halos with 20, GS with 24

C&P 4 x (1,2,3,4) + 1 x (1,2,3) with 24
PU 4 x (1,1,1,1) + 1 x (1,1,1) BW

1HSw 8+8 EMOM for 5 minutes using 24

And I'm back to doing GS. I'm not sure if I'm getting excited or anxious about adding in a 5th rung in a few weeks.

Yesterday was my birthday and I was gifted with my second 24kg bell as well as a 28kg bell. That puts my collection at 2 x 16, 2 x 20, 2 x 24, 1 x 28, 1 x 32.
 

JamesPTA

Triple-Digit Post Count
7/24/2019: ROP Week 7 Light

Warm up: BW Squats facing wall, Halos with 16kg, pump stretch
C&P 5 x (1,2) with 24
PU 5 x (1,2) with BW

SN with 4+4 EMOM for 8 minutes using 24

Crisp, tense, and strong. Hand care will be required tonight
 

JamesPTA

Triple-Digit Post Count
7/26/2019 ROP Week 7 Medium

Warm up: thoracic bridge, halos with 16, BW Squats
C&P 5 x (1,2,3) with 24
PU 5 x (1,2,1) BW

1HSW 5+5 EMOM for 7 minutes with 24
 

mikhael

Quadruple-Digit Post Count
7/22/2019: ROP Week 7 Heavy

Warm up: Thoracic Bridge, Halos with 20, GS with 24

C&P 4 x (1,2,3,4) + 1 x (1,2,3) with 24
PU 4 x (1,1,1,1) + 1 x (1,1,1) BW

1HSw 8+8 EMOM for 5 minutes using 24

And I'm back to doing GS. I'm not sure if I'm getting excited or anxious about adding in a 5th rung in a few weeks.

Yesterday was my birthday and I was gifted with my second 24kg bell as well as a 28kg bell. That puts my collection at 2 x 16, 2 x 20, 2 x 24, 1 x 28, 1 x 32.
Sorry, I know I'm late but happy birthday and congrats on gift. Let it serve you well.
 

JamesPTA

Triple-Digit Post Count
729/2019: ROP Week 8 Heavy

Warm up: Thoracic Bridge, Halos with 20, GS with 24

C&P 5 x (1,2,3,4) with 24
PU 5 x (1,2)

1HSw 8+8 EMOM for 7 minutes using 24

For whatever reason, ladders 2 and 3 had difficulty with the grooves with the rack and the presses did not feel as strong. Ladders 4 and 5 seemed a lot stronger.

@mikhael Thank you for the B-day wishes!
 

JamesPTA

Triple-Digit Post Count
7/31/2019: ROP Week 8 Light

Warm up: Thoracic Bridge, Halos with 16kg, Prying GS with 24
C&P 5 x (1,2) with 24
PU 5 x (1,2) with BW

SN with 4+4 EMOM for 9 minutes using 24

Gripped too hard on the backswing during one of the snatches and ripped some skin. Hand care tonight. mistake will not be made again.
 

JamesPTA

Triple-Digit Post Count
8/1/2019: ROP Week 8 Variety Day

TGU 3 x 1/1 with 24

DBL Cleans 3 x 5 with 24s
DBL Front Squats 3 x 5 with 24s

Farmer's Carry with 24s 3 x 100 ft
Leopard Crawling 3 x 100 ft

Wrapped my palm with athletic tape to protect opening from yesterday. First time performing doubles with the 24s. Definitely got the heart rate up, but was able to stay strong.
 

JamesPTA

Triple-Digit Post Count
8/2/2019 ROP Week 8 Medium

Warm up: thoracic bridge, halos with 16, GS with 24
C&P 5 x (1,2,3) with 24
PU 5 x (1,2,1) BW

1HSW 5+5 EMOM for 6 minutes

Here we go! Next week the volume takes a considerable jump. Might have to get up a little earlier!
 

JamesPTA

Triple-Digit Post Count
8/5/2019 ROP Week 9 Heavy

C&P 1 x (1,2,3,4,5) + 4 x (1,2,3,4)

1HSW 8+8 EMOM for 8 minutes

Now that the volume is taking a massive jump, I have decided to take PUs out of the program. My elbow will enjoy this plan
 
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