kitsu
Level 3 Valued Member
I know that I'm not reinventing the wheel here, but I'm almost done with my first round of RoP, and it made me wonder if this style of training would be effective with the barbell training? Start with a weight that you can lift 5-8 times, the follow the RoP path using 3x5 to 5x5 and then increase weight by 5kg for upper body lifts and 10 kg for lower body lifts, like in Wendler 5/3/1. So lets our staring deadlift is 120kg, perform the following for the heavy days:
Week1 - 5 x 3
Week 2 - 1 x 4, 4 x 3
Week 3 - 2 x 4, 3 x 3
Week 4 - 3 x 4, 2 x 3
Week 5 - 4 x 4, 1 x 3
Week 6 - 5 x 4
Week 7 - 1 x 5, 4 x 4
Week 8 - 2 x 5, 3 x 4
Week 9 - 3 x 5, 2 x 4
Week 10 - 4 x 5, 1 x 4
Week 11 - 5 x 5
Week 12 - Add 10kg and restart from week 1.
On light days, subtract 2 reps per set, and on medium days, subtract 1 rep per set. I think with a slow and steady linear progression like this, it would be a long time before you would plateau.
Week1 - 5 x 3
Week 2 - 1 x 4, 4 x 3
Week 3 - 2 x 4, 3 x 3
Week 4 - 3 x 4, 2 x 3
Week 5 - 4 x 4, 1 x 3
Week 6 - 5 x 4
Week 7 - 1 x 5, 4 x 4
Week 8 - 2 x 5, 3 x 4
Week 9 - 3 x 5, 2 x 4
Week 10 - 4 x 5, 1 x 4
Week 11 - 5 x 5
Week 12 - Add 10kg and restart from week 1.
On light days, subtract 2 reps per set, and on medium days, subtract 1 rep per set. I think with a slow and steady linear progression like this, it would be a long time before you would plateau.