if your goal is strength by improving neural pathways, rest as much as you want..Great insights guys! I appreciate your feedback!
@Steve Freides I remember having read somewhere that you could basically take all day to complete your ladder. This would probably be ideal in terms of strength gains but unfortunately less practical.
However, I will def loosen my time frame for future ROP cycles (not running it atm).
Dito for the rungs: that will probably take care of itself with more liberal rest periods.
This is a struggle for me. I'm always trying to "get done" as soon as possible and live by the timer. A+A protocols are a real struggle because I can't rush through and sometimes I have to rest beyond the OTM pace. Yargghh!I do this often. It's a really peaceful experience to not be rushed, honestly it's the antithesis of daily life.
Bookmarked.IMHO, this means you haven't chosen your weight or your rest periods well. You should be able to add one rung per week, and you should start a 1-2-3-4-5 ladder if all you've got in your is 1-2-3-4.
By way of personal example:
I'm timing myself today, and my guess is that I take longer than most folks, and the weight I'm using is still relatively light for me so I'll probably take even longer when I do the program again with a heavier weight.
Actually, here you go, each ladder to 5 was performed like this:
Start Reps approx. work and rest times
00:00 1L/R 0:15 work, 0:45 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 work)
Finish each ladder w/ 10 light (45-85 lbs), high-bar back squats, very deep/relaxed at bottom.
Rest 8-10 minutes between ladders
The sneakiest ways to make ROP more lethal..I pushed density after going through the first time with a 24. Went through again with little to no rest between rungs. Worked well. The ROP is a program that can be run through several tines, several ways, etc.
Awesome! Please provide a summary of how you got there.Gentlefolks of the forum -- I just wanted to let you know that, yesterday, I clean and pressed the 32kg for the first time. I followed up 15 minutes later with a second successful lift just to be sure I was not fooling myself. I cannot overstate how impossible this lift seemed not that long ago. It almost feels like I have tapped into a sort of magic. Thanks for the helpful words along the way.
Yes sir -- I completed the RoP with the 16 kg a couple of years back, but, despite the 16 kg feeling very light, I could not even come close to beginning the program with 24kg. So, in 2017 I did relatively unproductive work with the 24kg doing push presses in an RoP ladder format; once my shoulders and elbows began barking at me I stopped.Please provide a summary of how you got there.
Did you consider pushing the density with the 24?I started the ROP with the 24kg as of the new year. I haven’t done it for probably three years or so. The 36kg bell would be my 1/2 BW. So, I’ve got a ways to go. My memory is that last time I worked my way up through the 24 to the 28kg and started ladders with the 28kg but the low volume of the beginning of the program was not enough to sustain my momentum and I started losing ground. My RM was around 6 with the 28kg when I started the next cycle and then it dropped down to 4 when I decided to change programs.
I may be overthinking it since I just started the 24 but any recommendations for sustaining the momentum when I finish the program with the 24kg?
Did you test at the end of your 24 kg ROP?Just finished ROP 24 kg. That final day of presses was brutal, but I’m relieved I’m finally done. That was a ton of pressing volume for the past few weeks.
I have my eye on starting the 28 kg ROP, but know I need to give myself a rest period. Does anyone have advise on how long you should wait to start the cycle over again?