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Bodyweight Double Progression for Ladders with Weighted Calisthenics

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Stefano

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Hello everyone! I’m Stefano from Italy, i have a question about the correct use of double progression for ladders with Weighted Calisthenics exercises.

I’m following this plan with Weighted Pull Ups and Weighted Dips: i’m starting with 5x1/2/3 ladders working to 5x2/3/5 with a certain weight. When i’ll reach 5x2/3/5, i’ll raise the weight and go back to 5x1/2/3.

I train 3 Days a week, following this plan and adding a single rep for a single rung each workout. My question is:

- is it better to add reps to the first ladder till a complete 2/3/5 and then doing the same thing to the following one? for example:

1/2/3
1/2/3...

2/2/3
1/2/3....

2/3/3
1/2/3....

2/3/4
1/2/3....

2/3/5
1/2/3....

2/3/5
2/2/3
1/2/3....

and so on...till 5x2/3/5

- or is it better to add a single rep to each rungs of every ladders till all the rungs have the goal reps? for example:


1/2/3
1/2/3
1/2/3
1/2/3
1/2/3

2/2/3
1/2/3
1/2/3
1/2/3
1/2/3

2/2/3
2/2/3
1/2/3
1/2/3
1/2/3

2/2/3
2/2/3
2/2/3
1/2/3
1/2/3....

and so on...till 5x2/3/5

I hope i wrote everything clear....i’m following, right now, the first progression but i think the second one could be a better idea....

I hope to receive some feedbacks, thanks a lot for your help and sorry for the long post!

Stefano
 
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Hello,

@Stefano
Did you try to follow the light day frame from RoP ? It will increase the number of repetitions but with the same weight. Maybe it can be more simple ?

Kind regards,

Pet'
 
Hi @pet'

thanks for your reply: i considered the RoP progression but i wanted to working in the 30-50 reps range, so starting with 30 reps and working to 50 reps before adding weight...then i also really like 3rungs ladders (so 1/2/3 to 2/3/5 seems perfect)

I can tell you i really enjoy my workouts but the first progression i chose seems a bit harder (the first 2/3/5 ladder at this point is a killer, i can complete it but it’s definetely hard and not completely solid)...for this reason i asked if it’s a better idea to wait before facing the 5 reps rung and adding the reps to the first rungs of all the ladders...
 
@Stefano, yours is not an approach I've seen before but it is interesting.

The more traditional approach isn't to use ladders this way but to go in the opposite direction, e.g., if your goal is 5 sets of 5 reps, you do 5 sets of however many reps you can manage, often something like 5, 4, 4, 3, 2 and then you work to get up to 5 x 5.

You might want to consider, instead of progressing the ladders as you've described, simply adding more volume of 1-2-3 ladders before switching to fewer ladders with more reps in each. See, e.g., the step cycle in this article:


Here's an example of another way to program this:

5 x 1-2-3 -> 30 reps
6 x 1-2-3
7 x 1-2-3
8 x 1-2-3
9 x 1-2-3
10 x 1-2-3 -> 60 reps

Then I would build on the final rung, not the first

5 x 1-2-4 -> 35 reps
6 x 1-2-4
7 x 1-2-4
8 x 1-2-4 -> 56 reps

5 x 1-2-5 -> 40 reps
6 x 1-2-5
7 x 1-2-5 -> 56 reps

5 x 1-3-5 -> 45 reps
6 x 1-3-5 -> 54 reps

5 x 2-3-5 -> 50 reps

-S-
 
Depending on the weight, my numbers could be too much volume. Here's a lower volume version that maxes out at 48 reps in a session and finishes with 30 instead of 60. Note that Soju and Tuba works up to 18 reps in its final session before testing - this might make an interesting next program for me - I'm currently running S&T with a 24 kg. I've add another that maxes at 42 reps and finishes with 20.

The idea with all of these is that each line doesn't necessarily represent the next session. E.g., you could do 3 x 1-2-3 then 3 x 1-2-3 + 1 x 1-2-1 the next time and build up until you were able to get the 4 x 1-2-3. Same approach throughout.

3 x 1-2-3 -> 18 reps
4 x 1-2-3
5 x 1-2-3
6 x 1-2-3
7 x 1-2-3
8 x 1-2-3 -> 48 reps

3 x 1-2-4 -> 21 reps
4 x 1-2-4
5 x 1-2-4
6 x 1-2-4 -> 42 reps

3 x 1-2-5 -> 24 reps
4 x 1-2-5
5 x 1-2-5 -> 40 reps

3 x 1-3-5 -> 27 reps
4 x 1-3-5 -> 36 reps

3 x 2-3-5 -> 30 reps

or even:

2 x 1-2-3 -> 12 reps
3 x 1-2-3
4 x 1-2-3
5 x 1-2-3
6 x 1-2-3
7 x 1-2-3 -> 42 reps

2 x 1-2-4 -> 14 reps
3 x 1-2-4
4 x 1-2-4
5 x 1-2-4
6 x 1-2-4 -> 42 reps

2 x 1-2-5 -> 16 reps
3 x 1-2-5
4 x 1-2-5
5 x 1-2-5 -> 40 reps

2 x 1-3-5 -> 18 reps
3 x 1-3-5 -> 27 reps

2 x 2-3-5 -> 20 reps

Fun with numbers.

-S-
 
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