Saturday, March 30.
36kg 1A Sw. 6 OTM 24 minutes
144 total
36kg 1A Sw. 6 OTM 24 minutes
144 total
Very impressive, I was proud when i got through ROP with the 32k! Are you running the new ROP Heavy option or classic?Wednesday, April 3.
ROP Heavy Day
5(1,2,3) 44kg
*I was able to get 4(1,2,3)44kg, got tired did the last (1,2,3) with 40kg.
PTP Deadlift 340x5/305x5
*I will probably step-load this weight. Getting used to the axle bar is different. Given the zero flex in the bar, I noticed I need to maximally contract my lats and core even more, and focus on pushing hard into the ground. 340 on the axle felt way harder than on a power bar.
Walk/Stretch
Thanks, I am doing classic. I have always cycled through ROP heavier than recommended. It seems to work pretty well. My 3 rep max to start was 44kg. So I planned to do as many (1,2,3) as I can get away with to boost my strength then by week 4 attempt 44kg for 4 reps and attempt it for 5 reps in week 5. Not scientific just feeling my way through each session. I have completed ROP twice before with 40kg successfully and made the 1/2 bodyweight press so I wanted to see how I could go through with 44kg. When I get tired I just take a longer rest and if I need to, I'll rep out 40kg I know if I'm putting out reps with 36, 40, or 44, then I am in a good spot to manhandle the beast in a few weeks. I always thought there is enough (1,2,3)'s programmed in on the way up to 4's and 5's, why not use that to fuel some gains. My coach didn't seem to have any problem with it so I guess it's alright.Very impressive, I was proud when i got through ROP with the 32k! Are you running the new ROP Heavy option or classic?
Right on. Ya, my heavy days would turn i to an all day affair. Take big breaks and do chores around the house, really helped me.Thanks, I am doing classic. I have always cycled through ROP heavier than recommended. It seems to work pretty well. My 3 rep max to start was 44kg. So I planned to do as many (1,2,3) as I can get away with to boost my strength then by week 4 attempt 44kg for 4 reps and attempt it for 5 reps in week 5. Not scientific just feeling my way through each session. I have completed ROP twice before with 40kg successfully and made the 1/2 bodyweight press so I wanted to see how I could go through with 44kg. When I get tired I just take a longer rest and if I need to, I'll rep out 40kg I know if I'm putting out reps with 36, 40, or 44, then I am in a good spot to manhandle the beast in a few weeks. I always thought there is enough (1,2,3)'s programmed in on the way up to 4's and 5's, why not use that to fuel some gains. My coach didn't seem to have any problem with it so I guess it's alright.
Yeap. That's what I expect with ROP when I do it. I'm just greasing the groove all day.Right on. Ya, my heavy days would turn i to an all day affair. Take big breaks and do chores around the house, really helped me.
That’s what I was going for. That was 10 minutes in and never felt my power drop. I’m really liking A+A training.Damn that looks snappy