Path to Power

Shawn90

Level 5 Valued Member
C3 W4 - Sunday
* I got bored so I tried Sandow's dumbbell routine. Started with 3,4 kg per dumbbell, but after the first exercise I dropped to 2.4 kg...... it hurt lmao
Finished with a Crucifix Hold with double 16 kg kettlebells. Felt alot stronger.
 

Shawn90

Level 5 Valued Member
C3 W5 - Monday L
- BtP: 28 x 1
- C&P: 24/28: 5 x 3L * Some singles/doubles with 28kg
- 2Hs: 32kg x 10 * Skin
- Crucifix: 16+16: 8 s - 6 s * first palms down, second palms up. Palms down, strongest position!

Evening:
- Sandow Db exercises

*Tracking calories again, starting with 2.700 per day, dropping to 1.900/2.100
 
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Shawn90

Level 5 Valued Member
C3 W2 - Tuesday (V)
-FW 60kg: 24 meter x 2
-FW 68kg: 24 meter x 2

Evening:
- Sandow Db exercises
 
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Shawn90

Level 5 Valued Member
C3 W5 - Wednesday M
- BtP: 28 x 1
- C&P: 24: 5 x 4L

* Pretty hard to finish this. Took 70 minutes.
** I realized I forgot an important part of ETK... the Loaded Clean on Thursday's... 5 x 5 with the next (+8kg) bell..:/

Evening:
- Sandow Db exercises

*Painnnnnnn... but there's something to this way of training. It definitely made my crucifix stronger.
 
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Shawn90

Level 5 Valued Member
C3 W5 - Thursday V
-Loaded Clean 32kg: 3 - 3 - 3 - 3

Evening:
- Sandow Db exercises


C3 W5 - Friday
- Offday
 
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Shawn90

Level 5 Valued Member
C3 W5 - Saturday Press Test
- CP 24kg: 1 - 2
- LC 32: 1 - 3
- CP 32: 1R-0L (50% bw)
- CP 28: 2R-1L

*Overall I increased my press strength, but still haven't managed half body weight press with left. The presses alone got very brutal when using a 5RM weight. I should've done loaded cleans on Thursday's as recommended per book. And I shouldn't rush with 24kg the next go-through. I really liked how C&P shape the torso. Very 'classic torso' like. After 12 weeks of trying RoP I want to try a different program BUT I liked ROP and am certain I will revisit it with more seriousness in the future.

C3 W5 - Sunday off

- Ending 3 months of Enter the Kettlebell

** The next 2 weeks I want to take a break from Clean & Presses, so I will dedicate my time to Swings. And hopefully a little bit of fat loss too. I've let myself go for a few months... The 4th of June I want to start Kettle bell Strong. With double 24kg bells. My 4RM in Double Military Press.
 

Jevgenij

Level 6 Valued Member
Good job on ROP!
I finished ROP with 24kg some monthes ago. I didn't get a 32 press after that, no chance, but managed to do 4 reps with a 28. Great program. I also missed the loaded cleans, didn't notice they were in the program.
 

Shawn90

Level 5 Valued Member
Swing Break
* Bodyweight: 67.5 kg / SkinFold: belly 17 mm, chest 7 mm, thigh 17 mm

Day 1 monday
- 2Hs 24 kg : 10 - 15 - 25 - 25 - 25 / 10 - 15 - 25 - 25 - 15 - 10 / 10 - 15 - 10 - 15 - 25 - 25 = 300 Total

* I hate this I hate this I hate this ... for real!

-Walk 25 minutes

Loaded Carries Light
- Waiters walk 36 kg x 32m x 2
- Rack Walk 36 kg x 32m x 2
- Farmers Walk 36 kg x 32 x 2

Kcal intake estimated: 2.333
 
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Shawn90

Level 5 Valued Member
Swing Break
Day 2 Tuesday
- 2Hs 24 kg : 10 - 15 - 25 x 6 = 300 Total

* Sore hamstrings, sore butt muscles, sore forearms... And I could instantly sleep if I laid down right now
** SkinFold: belly 15 mm / chest 6 mm / thigh 15 mm

Loaded Carries Heavy
- FW 36+32 > 2 x 24 meter (100%bw)
- RW 24+24 > 2 x 32 meter (67% bw)
- WW 16+16 > 2 x 40 meter (50% bw)

Kcal intake estimated: 2.359
 
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Shawn90

Level 5 Valued Member
Swing Break
Day 3 Wednesday
- no swings today

Loaded Carries Heavy
- FW 36+32 > 6 x 16 meter (96m x 100%bw)
* Not light, but Easy
 
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Shawn90

Level 5 Valued Member
Morning

Swing Break Day 4 Thursday
2hs 24kg: 10 - 15 - 25 x 2 = 100T
Loaded Carries Medium
RW 24+24 > 6 x 24 m ( 144m x 72%bw)

Evening

Loaded Carries Heavy
- FW 36+32 > 8 x 16 meter (128m x 102%bw)
* After 6 sets it started to rain, so speed up to finish the last 2.
 
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Shawn90

Level 5 Valued Member
Morning

Swing Break
Day 5 Friday
- 2hs 24kg: 20 - 20 - 20 = 60 / 28kg x 15 = 75 Swings total
Loaded Carries Light
- Crucifix: 16+16: 20s - 18s
- WW 16+16 > 32m x 6 (192m x 48%bw)

Evening

Loaded Carries Heavy
- FW 36+32 > 10 x 16 meter (160m x 102%bw)
 
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Shawn90

Level 5 Valued Member
Morning

Loaded Carries Medium
RW 24+24 > 5 x 24 m ( 120mx 72%bw)

* My right hip told me he had enough of it, so I quit after 5th round.

Evening


Loaded Carries Heavy
- FW 36+32 > 12 x 16 meter (192m x 100%bw)
 
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Shawn90

Level 5 Valued Member
Morning
Holds & Carries #1
- C&P 24+24 > 10 x 1
- FW 36+32 > 32m x 2 (64m x 100%bw)
- CF 16+16 > 17s - 20s (37sT)

Evening
Loaded Carries Heavy
- FW 36+32 > 32m x 4 (128m x 101%bw)
 
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Shawn90

Level 5 Valued Member
Morning
- RW 24+24 > 32m x 3
- Hold at Arms Length: 7.2 > 25s - 33s (58sT)

Evening
Loaded Carries Heavy
- FW 36+32 > 30m x 4 (120m x 101%bw)
 
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Shawn90

Level 5 Valued Member
Morning
Holds & Carries #2
- C&P 24+24 > 5 x 2
- FW 36+32 > 30m x 4 (120m x 100%bw)
- CF 16+16 > 26s - 16s (42sT)
 
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Shawn90

Level 5 Valued Member
Holds & Carries #3
- C&P 24+24 > 10 x 1
- FW 36+32 > 32m x 6 (192m x 101%bw)
- NB: 4.2 x 12
- CF 16+16: 20s - 20s (40sT)
 

Shawn90

Level 5 Valued Member
Loaded Carries Heavy
- FW 40+32 > 16m x 4 (64m x 107%bw)
- FW 40+32 > 24m x 4 (96m x 107%bw)
* Total 160 meters with 107% bw
 
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