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Kettlebell ROP support group

John Grahill

Level 7 Valued Member
Can you run is through the weights you used starting out and how you progressed? Like did you start over with the same weight or go up every time?
I started at about 195 pounds....goal was 44 kg. I initially used a 24 kg. Went through the process and started again with 24 reducing the rest between rungs and ladders. Did it like a third time!! using no rest between rungs.....then did the 28 kg. like twice ....again reducing rest but not to the extent of no rest like the 24. Then did the same with the 32. At this point I had people telling me things like "I see you're lifting again" ..... I then found out that I needed to buy a beast because I outgrew my 1/2 press! Was up to well over 200.....gained some muscle........I then bought the beast. I went through it again with a 36 and afterward decided to test the beast. I got it. Was a great feeling standing over it in my garage!

As to the snatch test, I was a big fan of every minute on the minute training back then and I worked up to 10/10 every minute on the minute and realized afterward that was 200 reps!

This was like 10/11 years ago.
 

John Grahill

Level 7 Valued Member
Also, I did matching pullups with the press ladders with the exception of the time I used no rest between rungs with the 24.....that was proof positive that it's not necessarily the weight used but how you use the implement you have.....that was a tremendous pump!
 

barrak

Level 6 Valued Member
I started at about 195 pounds....goal was 44 kg. I initially used a 24 kg. Went through the process and started again with 24 reducing the rest between rungs and ladders. Did it like a third time!! using no rest between rungs.....then did the 28 kg. like twice ....again reducing rest but not to the extent of no rest like the 24. Then did the same with the 32. At this point I had people telling me things like "I see you're lifting again" ..... I then found out that I needed to buy a beast because I outgrew my 1/2 press! Was up to well over 200.....gained some muscle........I then bought the beast. I went through it again with a 36 and afterward decided to test the beast. I got it. Was a great feeling standing over it in my garage!

As to the snatch test, I was a big fan of every minute on the minute training back then and I worked up to 10/10 every minute on the minute and realized afterward that was 200 reps!

This was like 10/11 years ago.

I bet you shouted at that moment: "WHO'S THE BEAST NOW!"
 

Dries S

Level 6 Valued Member
I started at about 195 pounds....goal was 44 kg. I initially used a 24 kg. Went through the process and started again with 24 reducing the rest between rungs and ladders. Did it like a third time!! using no rest between rungs.....then did the 28 kg. like twice ....again reducing rest but not to the extent of no rest like the 24. Then did the same with the 32. At this point I had people telling me things like "I see you're lifting again" ..... I then found out that I needed to buy a beast because I outgrew my 1/2 press! Was up to well over 200.....gained some muscle........I then bought the beast. I went through it again with a 36 and afterward decided to test the beast. I got it. Was a great feeling standing over it in my garage!

As to the snatch test, I was a big fan of every minute on the minute training back then and I worked up to 10/10 every minute on the minute and realized afterward that was 200 reps!

This was like 10/11 years ago.
ROP is a great program that works! I've done about the same! Started with a 16kg, ran the program again with a 24; a 32 and eventually a 40kg. I pressed the beast halfway through that last cycle! Best feeling ever :D
 

IMayAgainKnowChris

Level 5 Valued Member
Also, I did matching pullups with the press ladders with the exception of the time I used no rest between rungs with the 24.....that was proof positive that it's not necessarily the weight used but how you use the implement you have.....that was a tremendous pump!
So stoked to hear this man! Gives me motivation. Did you do pull-ups at all when you went through with no rest between rungs? Also... no rest between rungs... so when you were at 5x(1,2,3,4,5) you were just doing 15 in a row?
 

John Grahill

Level 7 Valued Member
So stoked to hear this man! Gives me motivation. Did you do pull-ups at all when you went through with no rest between rungs? Also... no rest between rungs... so when you were at 5x(1,2,3,4,5) you were just doing 15 in a row?
When I did the no rest thing I didn't do pullups.

Also in like 2016 I did the ROP press program again with a 40 and combined it with trap bar deadlifts and sometimes I did them, sometimes not.
 

John Grahill

Level 7 Valued Member
One of the things I really enjoyed about the ROP was the changing of my mindset. Prior to kettlebell work the I was one of those 70s /80s people who sought the big bench......I chased it, did pretty well but hurt my shoulders too often for my liking. Utilizing what at the time was RKC now SF methodology and thinking I was able to strengthen my shoulders back up. No disrespect to heavy benchers as they work hard too, but there's something primal about taking a weight from the floor and getting it overhead.
 

oukeith1

Level 3 Valued Member
@John Grahill How was your pull strength at the end of your time with the program? Did you develop a big deadlift or have any other indicator about your pulling strength? Also, how old were you?
 

John Grahill

Level 7 Valued Member
@John Grahill How was your pull strength at the end of your time with the program? Did you develop a big deadlift or have any other indicator about your pulling strength? Also, how old were you?
At the time of the 40 K Rop I weighed like 214 and was like 51. I did Trap Bar Dls so I don't know what I could have pulled with a standard DL as I'm not a competitive powerlifter. Hope that helps.
 

IMayAgainKnowChris

Level 5 Valued Member
I realized this weekend that I can successfully press the 32 with each arm (running ROP with the 24) Would it be more beneficial to use the 32 for my singles during the training days or do sets of singles during my variety days gtg style?
 

Steve Freides

Staff
Senior Certified Instructor
Elite Certified Instructor
I realized this weekend that I can successfully press the 32 with each arm (running ROP with the 24) Would it be more beneficial to use the 32 for my singles during the training days or do sets of singles during my variety days gtg style?
I would not press on your variety days - work in the heavier weight as you can provided it doesn't interfere with your recovery, i.e., if the 32 for a single is a near-limit lift, then I wouldn't do more than one or two of them in a day. OTOH, if it's "perfectly doable" then you might want to use it for all the singles in the program.

-S-
 

Adam R Mundorf

Level 6 Valued Member
I realized this weekend that I can successfully press the 32 with each arm (running ROP with the 24) Would it be more beneficial to use the 32 for my singles during the training days or do sets of singles during my variety days gtg style?
I would just start using the 32 on variety days. Loaded Cleans and Turkish Get Ups. I'm with @Steve Freides , adding in more pressing I think might be too much.
 

Kalle Videnoja

Level 5 Valued Member
I’ve been having some difficulties with autoregulation in ROP's final weeks. I wonder if anyone here has run into a similar issue with the program.

I ran ROP in Nov 20 – Jan 21 with a 32kg bell. After 13 weeks, I tried pressing the double 32’s and got only feeble 2 reps. I weighed the bells and noticed that the “32” I ran ROP with was only 30,5 kg and the other one was 32,3kg. I’m now on my tenth week of ROP with the heavier bell. I’ve been moderately cutting down my calories and I had to leave the swings and snatches out of the program quite early on as I had hard time recovering for the next workout (On a medium day, there’s already 100 cleans!). On variety days, I’ve been doing some crawling. The heavy days are getting quite challenging with the accumulated volume. On my previous times on ROP, I’ve been grinding through the reps as written in the schedule no matter how ugly the reps were and used push presses if I couldn’t press the bell any longer. Now, I’ve started to feel that with this method I’m likely asking for an injury to happen especially as I’m no longer in my 20’s (or even 30’s, for that matter).

I’m wondering how to apply autoregulation here. I could, of course, stop the rung when the lifts start to slow down, rest longer and start the next rung or ladder fresh and repeat the week to see if it goes smoother the next time. However, the volume is so high on the last weeks of ROP that perhaps I shouldn’t stay there for too long. Other option would be to use more rest between rungs and ladders to begin with, but this would lead to some +70 minute sessions. Would this be counter-productive compared to shorter sessions? What do you think?
 

IMayAgainKnowChris

Level 5 Valued Member
I’ve been having some difficulties with autoregulation in ROP's final weeks. I wonder if anyone here has run into a similar issue with the program.

I ran ROP in Nov 20 – Jan 21 with a 32kg bell. After 13 weeks, I tried pressing the double 32’s and got only feeble 2 reps. I weighed the bells and noticed that the “32” I ran ROP with was only 30,5 kg and the other one was 32,3kg. I’m now on my tenth week of ROP with the heavier bell. I’ve been moderately cutting down my calories and I had to leave the swings and snatches out of the program quite early on as I had hard time recovering for the next workout (On a medium day, there’s already 100 cleans!). On variety days, I’ve been doing some crawling. The heavy days are getting quite challenging with the accumulated volume. On my previous times on ROP, I’ve been grinding through the reps as written in the schedule no matter how ugly the reps were and used push presses if I couldn’t press the bell any longer. Now, I’ve started to feel that with this method I’m likely asking for an injury to happen especially as I’m no longer in my 20’s (or even 30’s, for that matter).

I’m wondering how to apply autoregulation here. I could, of course, stop the rung when the lifts start to slow down, rest longer and start the next rung or ladder fresh and repeat the week to see if it goes smoother the next time. However, the volume is so high on the last weeks of ROP that perhaps I shouldn’t stay there for too long. Other option would be to use more rest between rungs and ladders to begin with, but this would lead to some +70 minute sessions. Would this be counter-productive compared to shorter sessions? What do you think?
My sessions are that long towards the end. I think most people’s are. I’ve noticed rest is key. I push myself hard on my light and medium days to compress time but on my heavy days I’ll dilly dally a lot. This time around my goal is just “clean reps” so if I need to rest I rest. I did the push press last time. Struggled through everything. Somehow mad it out without an injury :)
 

barrak

Level 6 Valued Member
I’ve been having some difficulties with autoregulation in ROP's final weeks. I wonder if anyone here has run into a similar issue with the program.

I ran ROP in Nov 20 – Jan 21 with a 32kg bell. After 13 weeks, I tried pressing the double 32’s and got only feeble 2 reps. I weighed the bells and noticed that the “32” I ran ROP with was only 30,5 kg and the other one was 32,3kg. I’m now on my tenth week of ROP with the heavier bell. I’ve been moderately cutting down my calories and I had to leave the swings and snatches out of the program quite early on as I had hard time recovering for the next workout (On a medium day, there’s already 100 cleans!). On variety days, I’ve been doing some crawling. The heavy days are getting quite challenging with the accumulated volume. On my previous times on ROP, I’ve been grinding through the reps as written in the schedule no matter how ugly the reps were and used push presses if I couldn’t press the bell any longer. Now, I’ve started to feel that with this method I’m likely asking for an injury to happen especially as I’m no longer in my 20’s (or even 30’s, for that matter).

I’m wondering how to apply autoregulation here. I could, of course, stop the rung when the lifts start to slow down, rest longer and start the next rung or ladder fresh and repeat the week to see if it goes smoother the next time. However, the volume is so high on the last weeks of ROP that perhaps I shouldn’t stay there for too long. Other option would be to use more rest between rungs and ladders to begin with, but this would lead to some +70 minute sessions. Would this be counter-productive compared to shorter sessions? What do you think?
High volume, heavy load, short rests, compromised form, and caloric deficit! A scary proposition!

ETK book intones that ladders should be cut short before the hint of a compromised press form. Push presses are meant as a variety day movement to bring a bell to 5RM+ before using it for ROP. Some have used it in the first 3 weeks of ROP, but then they would restart the program with strict presses.

By the way, an injured shoulder could take many weeks to heal. I'm still nursing a tweaked right shoulder since November, and only recently started rehabbing it with 12K. It's quiet frustrating.

Edit: S+T is a lower volume press program that might be a better option than 70-90 minutes of restful ROP.
 
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