Light Day wk 11 rpt
MP(1,2,3) x 5
39 mins combined.
Break after 2 ladders.
After 16 weeks on ROP with 32kg and struggling with the numbers each session - each set feels like I’m pushing my limits and beating myself up. I’ve had to repeat the later weeks too often due to work travel and to illness. Really regretfully, I’m heading back to S&S for a while and will attempt ROP again in the future.
S&S light (24kg)
10x10 - roughly every 80-90 seconds.
5x1/1 - almost unbroken.
Decided to replace a day or two per week of S&S with a session of Dan John’s Armor Building Complex, waving the load somewhat by using heavy and moderate/lighter days, with varying durations and densities. I’ve been missing doubles work and I’ve been missing squatting in particular. I also think it will help preserve some of the pressing strength gains from ROP.
I now have six weeks until I’m away frequently for work for a few months (when I’ll go back to Naked Warrior-style park bench training) so I’ve decided that Dry Fighting Weight would be the best use of that time. I’ve been tossing up whether to use 2x32kg (c.4-5RM) vs 2x24kg 10RM. Given I spent so long with low reps on ROP with 32kg, I think 2x24kg may be a good change of stimulus for me. I have nothing to lose that way anyway!
DRY FIGHTING WEIGHT
30 mins each session
Day 1 - Monday
DCP + DFSQ - not supersetted
37 reps of each without pushing TOO hard. Quite sweaty by the end. Despite the relatively easy start to the session, I think 2x24kg feels like the right option. However, there’s a nagging part of me that thinks 2x32kg would be doable, not helped by seeing an old post of Geoff’s that suggests going with your 3-4RM and push pressing until it becomes manageable. Hmmm. Will see how this week goes. May try 32kg next week.
I feel that the consecutive days at the end of last week followed by three days of rest made it feel very fresh today. My ego does get in the way slightly at the end with a bit of rushing but still strong.
Trained in the driveway with the little boys so was somewhat distracted. Took longer tests in first half and shortened a bit as I went. A touch rushed for the last 3 minutes but glad to have equalled last week.
DCP + FSQ
24 of each
Not feeling it today, but I’ve recently increased my caloric deficit with Eat Stop Eat-style intermittent fasting. Fasted 24 hours twice this week and generally feeling pretty good! Usually I’m a 16:8 faster but I’ve let that slip a little. In any case, I’m not unhappy with 24 reps.
Took it quite slowly at the start and picked up the pace a touch for the second half. Could maybe have got another 3rd rung had I been less conservative but 27 is equal best and it felt strong throughout.
EDIT: Of course I should have re-read the program before I embarked on today’s session. They were supposed to be 4-rung ladders! Oh well. I still worked hard and hopefully achieved something. Will consider that this week has begun as it should have and go on as planned.