ROP Log

Steve Freides

Staff
Senior Certified Instructor
Elite Certified Instructor
Age: 63

Weight: 150 lbs.

Pressing experience: Have done a full ROP several times but not lately. Almost a year and a half of powerlifting meets behind me, my next mission is to regain at least 28 kg in the one-arm kettlebell military press, and I hope 32 kg. Have hit 32 kg several times in the past but not in the last 5 or more years.

Relevant history: 1. laterally herniated L4-L5, gives me trouble, gets pinched, if I try to get too tight in the wrong way. Solution - set the bell down between hand switch and shake it out for a moment, helps a lot. 2. Overuse shoulder injuries in the past, no surgery, diagnosed torn labrum in the better of my two shoulders, my left side. Have never had right side imaging.

Plan: Press portion of the ROP, plus continue mobility work on t-spine and shoulders.

Other training: Strong Endurance-inspired sprint work, and swings.

Other other: Played around with 16, 18, 20, and 24 kg presses for the last couple of weeks as I recovered from my last PL meet.

My format:

Left arm C&P
Bell down briefly to switch hands and shake out spine.
Right arm C&P
Bell down
Rest approximately equal to work time of previous rung.


Repeat for next rung

3-5 minutes between ladders


Week #1
Tue 27 Nov 18
20 kg x (1-2-3) x 1

Thu 29 Nov 18
20 kg x (1-2-3) x 2

Sun 2 Dec 18
20 kg x (1-2-3) x 5 - last rung of last ladder, did 4 reps

Notes: by-the-book, today would have been 3 ladders, but the rule is do whatever you can do in good form and without approaching failure. The press groove is returning, could have done more. In the past, when returning to the ROP, it's been a sped-up run through the ROP @ 20 kg then a by-the-book run @ 24 kg. That is still the plan.

Planned Next Week #2: Tue = 20 kg x (1) x 5, Thu = 20 kg x (1-2) x 5, Sat or Sun = at least 1 ladder to 4.
 

Steve Freides

Staff
Senior Certified Instructor
Elite Certified Instructor
Had planned to do light on Tue and Medium on Thursday but Medium felt good to do on Tuesday so I did that - should make me able to do more on Heavy Day. Will likely stick to this order for next week as well, especially since I got Heavy Day in on Saturday this week and thus an extra day before Medium Day next week.

Week #2 ("by the book" in parenthesis for each session)

Tue 4 Dec 18 (Medium: 5 x 1-2)
20 kg x 1-2 x 4
24 kg x 1, 20 kg x 2
Notes: As planned but a single @ 24 kg

Thu 6 Dec 18 (Light: 5 x 1)
24 kg x 1
20 kg MP x 3
20 kg MP x 2
24 kg x 1
20 kg MP x 1 w/ 5 FSQ in rack
Notes: more than planned and 2 x 24 kg singles + 10 FSQ

Sat 8 Dec 18 (Heavy: 1 x 1-2-3-4 and 4 x 1-2-3)
20 kg x 1-2-4-3 (whoops)
20 kg x 1-2-3-4
24 kg x 1, 20 kg x 2 (MP) - 3 (C&P) - 4 (C&P)
24 kg x 1, 20 kg x 2-3
20 kg x 1-2-3
Notes: 3 ladders to 4, so skipped another couple of weeks. Also managed 24 kg for 2 singles on heavy day, good. Lots of playing with form, liking rotating internally at lockout of final rep of each ladder and really pushing up against the weight while also pulling down from the elbow - feels like it makes collarbone long again, like it was in rack position.

Planned Next Week #3: Tue = 20 kg x (1-2-3) x 5, Thu = 20 kg x (1-2) x 5, Sat = at least 4 ladders to 4, maybe even try a ladder to 5 as the first ladder.
 

Jak Nieuwenhuis

Level 6 Valued Member
Had planned to do light on Tue and Medium on Thursday but Medium felt good to do on Tuesday so I did that - should make me able to do more on Heavy Day. Will likely stick to this order for next week as well, especially since I got Heavy Day in on Saturday this week and thus an extra day before Medium Day next week.

Week #2 ("by the book" in parenthesis for each session)

Tue 4 Dec 18 (Medium: 5 x 1-2)
20 kg x 1-2 x 4
24 kg x 1, 20 kg x 2
Notes: As planned but a single @ 24 kg

Thu 6 Dec 18 (Light: 5 x 1)
24 kg x 1
20 kg MP x 3
20 kg MP x 2
24 kg x 1
20 kg MP x 1 w/ 5 FSQ in rack
Notes: more than planned and 2 x 24 kg singles + 10 FSQ

Sat 8 Dec 18 (Heavy: 1 x 1-2-3-4 and 4 x 1-2-3)
20 kg x 1-2-4-3 (whoops)
20 kg x 1-2-3-4
24 kg x 1, 20 kg x 2 (MP) - 3 (C&P) - 4 (C&P)
24 kg x 1, 20 kg x 2-3
20 kg x 1-2-3
Notes: 3 ladders to 4, so skipped another couple of weeks. Also managed 24 kg for 2 singles on heavy day, good. Lots of playing with form, liking rotating internally at lockout of final rep of each ladder and really pushing up against the weight while also pulling down from the elbow - feels like it makes collarbone long again, like it was in rack position.

Planned Next Week #3: Tue = 20 kg x (1-2-3) x 5, Thu = 20 kg x (1-2) x 5, Sat = at least 4 ladders to 4, maybe even try a ladder to 5 as the first ladder.
Are you going to log your swings and sprints as well?
 

Steve Freides

Staff
Senior Certified Instructor
Elite Certified Instructor
We will be visiting a sick relative on Saturday, my planned Heavy Day, so today, Thursday, we skip Light Day and do Heavy Day instead. Maybe I'll take a 20 kg bell and do Light Day on Sat.

Week #3 ("by the book" in parenthesis for each session)

Tue 11 Dec 18 (Medium: 5 x 1-2-3)
2-3-4-5 = 14
4-3-4-5 = 16 (30 total, same as 5 x 1-2-3)
Notes: able to keep abs tight with a focus on it, and the sometimes tightness in hips and lower back goes away when I do.

Thu, 13 Dec 18 (Heavy Day: 4 x 1-2-3-4, 1 x 1-2-3)

2 x (20 kg x 1-2-3-4)
1 x (24 kg x 1-2, 20 kg x 3-4)
2 x (24 kg x 1, 20 kg x 2-3-4)

Last ladder - detailed notes: Trying for a more straight-up-and-not-roll-out-to-the-side-and-back groove, with very interesting results

24 kg x 1 - almost lost balance to the front on left side, left heel came off the ground, paused, put heel down, and finished the lift. Right side was fine.

20 kg x 2 - both reps left felt like I was hitting spots in my shoulder that hadn't been touched in a long time. Right side was fine.

20 kg x 3-6 - everything fine, much tighter groove on both sides, looking at bell more also. (6 reps final set just because I could - felt great.

I did Light Day on Saturday, it's supposed to be 5 x 1-2, which is 15 total reps. I did a single ladder 1-2-3-4-5 and was done.

Notes:
Last week, 2 singles @ 24 kg; this week, 2 singles and a double @ 24 kg.

Last week, 3 ladders to 4; this week, 5 ladders to 4. Will repeat last week's Medium and Light Days, then start doing ladders to 5 next weekend.

Skipped another week, next week's Heavy Day with be #4 but it will correspond to #9 of a by-the-book run through the program.
 
Last edited:

Steve Freides

Staff
Senior Certified Instructor
Elite Certified Instructor
ROP Heavy Day #4

C&P: nominally 20 kg: 1 x 1-2-3-4-5, 4 x 1-2-3-4

On a clock today

00:00 1L/R 0:15 work, :45 rest)
01:00 2L/R 0:25 work, 1:05 rest)
02:30 3L/R 0:35 work, 1:20 rest)
04:30 4L/R 0:45 work, 1:45 rest)
07:00 5L/R 0:55-60 work)

8-10 minutes between ladders

Ladder #2, after did empty bar x HBBSQ x 10, very deep/relaxed at bottom but not exhaled

Ladder #3: 24 kg x 1-2, 20 kg x 3-4-5, after did 65 lbs x HBBSQ x 10, same

Ladder #4: 24 kg x 1, 20 kg x 2-3-4-5, after did 85 lbs x HBBSQ x 10, same

Ladder #5: 20 kg x 1-2-3-4 - felt I need another week of this volume and thus didn't want to make today my final heavy day @ 20 kg.
 

Steve Freides

Staff
Senior Certified Instructor
Elite Certified Instructor
I am done with this ROP - my next mission is to conquer my SFB one-arm, one-leg pushup. I plan to keep some kettlebell pressing in my program but at a greatly reduced volume.

-S-
 
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