Old Forum ROP presses
- Thread starter justin84
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streetbobcraig
Level 4 Valued Member
I like to add some lower body stuff on that day. Things like deadlifts, front squats, goblet squats etc. I also throw in some figure eights to a hold (Art of Strength variation) with a moderate weight bell. I do 30 second splits with the figure eights and slingshots for 10 minutes. This just seems to kick my butt without over stressing what I need rested the next day for pressing and pulls.
Craig
Craig
guacadoggie
Level 3 Valued Member
That was my problem with ROP. It was just too much when I combined it martial arts two days per week. I'm back on S&S four days per week and I feel much better.
Justin, the ROP is a very demanding program. For that reason, when asked, I generally advise people to err on the light side when choosing a weight.
It would be helpful to have more information, e.g., what else are you doing? The program works great if your other days have nothing strenuous in them at all. Pavel explains what he means by "variety" but I find many people do too much or go too heavy (or both) and then the program itself suffers.
It would also help to know where you are in the program, e.g., if you're close to the end, I might advise adding in a few extra rest days to allow yourself to finish, but if you're not, then it might be time to reevaluate. When a proven program like the ROP doesn't work for you, it's good to ask why. I've done the ROP several times myself, and I think the ROP might be the closest to a "sure thing" there is. Let's see if we can figure out _why_ you're having a problem! and then figure _what_ to do about it.
-S-
It would be helpful to have more information, e.g., what else are you doing? The program works great if your other days have nothing strenuous in them at all. Pavel explains what he means by "variety" but I find many people do too much or go too heavy (or both) and then the program itself suffers.
It would also help to know where you are in the program, e.g., if you're close to the end, I might advise adding in a few extra rest days to allow yourself to finish, but if you're not, then it might be time to reevaluate. When a proven program like the ROP doesn't work for you, it's good to ask why. I've done the ROP several times myself, and I think the ROP might be the closest to a "sure thing" there is. Let's see if we can figure out _why_ you're having a problem! and then figure _what_ to do about it.
-S-
justin84
Level 2 Valued Member
Steve,
I started with 16 kg in January and am now working on 4 rung ladders with 24 kg, 3x 4 rungs with 2 3 rungs. Other than that i alternate 2 weeks of heavy swings and and 1/2 get ups with 32 kg and goblet squats on my 2nd variety day. I don't do anything on the variety between light and med days.
I started with 16 kg in January and am now working on 4 rung ladders with 24 kg, 3x 4 rungs with 2 3 rungs. Other than that i alternate 2 weeks of heavy swings and and 1/2 get ups with 32 kg and goblet squats on my 2nd variety day. I don't do anything on the variety between light and med days.
Justin, try dropping the swings and the getup. Do restorative things instead, and keep them easy.
What results did you achieve when you tested at the end of your 16 kg ROP?
-S-
What results did you achieve when you tested at the end of your 16 kg ROP?
-S-
Another suggestion is perhaps you should use the 20 first and totally own each rung and ladder
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