Love following the ROP progress. It’s one of my favorite programs.
I’m curious with the crunches, have you done the 2 minute test on a non-clean and press day? Seems that doing crunches after 100 cleans and presses, plus swings to switch hands followed by more heavy swings, would do a number on the abs. It does on mine.
[quote]booksbikesbeer wrote:
Love following the ROP progress. It’s one of my favorite programs.
I’m curious with the crunches, have you done the 2 minute test on a non-clean and press day? Seems that doing crunches after 100 cleans and presses, plus swings to switch hands followed by more heavy swings, would do a number on the abs. It does on mine.[/quote]
Hey bud!
Yeah I’m sure my abs aren’t at their peak after doing all that, but I don’t think it’ll negatively affect my progress. And it feels like a completely different type of ab work, I’m sure there is overlap but it doesn’t feel anything like TGU ab training for example.
Yeah ROP is actually really growing on me. I wasn’t a huge fan initially, and I was just doing it for a short while because I couldn’t think of what to do, but now I think I’ll just keep doing it as long as my shoulders feel good.
How is your training going?
[quote]furo wrote:
[quote]booksbikesbeer wrote:
Love following the ROP progress. It’s one of my favorite programs.
I’m curious with the crunches, have you done the 2 minute test on a non-clean and press day? Seems that doing crunches after 100 cleans and presses, plus swings to switch hands followed by more heavy swings, would do a number on the abs. It does on mine.[/quote]
Hey bud!
Yeah I’m sure my abs aren’t at their peak after doing all that, but I don’t think it’ll negatively affect my progress. And it feels like a completely different type of ab work, I’m sure there is overlap but it doesn’t feel anything like TGU ab training for example.
Yeah ROP is actually really growing on me. I wasn’t a huge fan initially, and I was just doing it for a short while because I couldn’t think of what to do, but now I think I’ll just keep doing it as long as my shoulders feel good.
How is your training going?[/quote]
I don’t think it will negatively impact progress at all. In fact, I meant to imply that you might find the opposite is true. Practicing the crunches when your abs are in a slightly fatigued state should lead to some high numbers when you’re fresh. At least I hope they would.
And my training is good, thanks for asking. Had to take a little time off earlier this fall thanks to a horse wreck, but now I’m back on S and S with the 32kg. I really dig the near daily practice of it all.
[quote]booksbikesbeer wrote:
I don’t think it will negatively impact progress at all. In fact, I meant to imply that you might find the opposite is true. Practicing the crunches when your abs are in a slightly fatigued state should lead to some high numbers when you’re fresh. At least I hope they would.
[/quote]
Hopefully! 
[quote]booksbikesbeer wrote:
And my training is good, thanks for asking. Had to take a little time off earlier this fall thanks to a horse wreck, but now I’m back on S and S with the 32kg. I really dig the near daily practice of it all.
[/quote]
Ah yes how is your calf doing? It was your calf you injured wasn’t it? Ah great stuff with the S&S! How are you finding the rest intervals? I found them brutal. Yeah I love high frequency training, I think I’ll stick with it regardless of which direction my training takes otherwise.
Variety Day
Warm-Up
Goblet squats
Reverse Lunges
20kg: 2x10
40kg: 5x5
Kettlebell Rows
40kg: 5x5
Kettlebell Curls
10kg: 2x25
Band Pull-Aparts
Blue Band: 4x15
This was a good session. The lunges and rows felt crisp and controlled and I’m very happy with them (although my right knee does hurt a little - it has all day). I particularly liked the band pull-aparts. I was inspired to do them after watching Joe Defranco’s recent video on the correct technique - I certainly have been butchering them previously and they felt amazing this time. My whole traps and rear delts feel really pumped.
When it comes time to get a new kettlebell I think I might go for another 28kg instead of making the jump to 48kg. Another 28kg would allow me to use doubles for the reverse lunge (for a total load of 56kg - which is a big improvement). It will also be a long time before I’m comfortably rowing 40kg for sets of 10 or doing any pressing at all with it. The only exercise that would benefit from the jump to 48kg would be the swing, but I’m quite content with where that is for now.
I feel that my training is coming together nicely now - the one big gap is still to find a completely satisfactory pressing exercise.
[quote]furo wrote:
[quote]booksbikesbeer wrote:
I don’t think it will negatively impact progress at all. In fact, I meant to imply that you might find the opposite is true. Practicing the crunches when your abs are in a slightly fatigued state should lead to some high numbers when you’re fresh. At least I hope they would.
[/quote]
Hopefully!
[quote]booksbikesbeer wrote:
And my training is good, thanks for asking. Had to take a little time off earlier this fall thanks to a horse wreck, but now I’m back on S and S with the 32kg. I really dig the near daily practice of it all.
[/quote]
Ah yes how is your calf doing? It was your calf you injured wasn’t it? Ah great stuff with the S&S! How are you finding the rest intervals? I found them brutal. Yeah I love high frequency training, I think I’ll stick with it regardless of which direction my training takes otherwise.[/quote]
Good memory on the calf. Last spring I got kicked there, and it’s mostly better. Just a big knot. But this fall I got bucked off my young mare. It wasn’t too bad. Just a strained hip, adductor, and shoulder. I took it easy for a few weeks and all is well. Now that I’m just a little older I find taking the time off to be better than pushing through, but I always notice that I need to come back to things slowly. This has been my year for mild injuries, so I’ve had a lot of practice with rest and slowly coming back.
The S and S periods are good. I did the program back in Jan/Feb and was able to hit the time standards with the 32kg. Right now I’m not looking at the clock while I swing or do the get ups, but I check afterwards. I’m doing the swings in 6 to 8 minutes and the get ups in 8 to 9. Sometime soon I will purchase a new bell, but I’m trying not to rush it there either.
[quote]booksbikesbeer wrote:
Good memory on the calf. Last spring I got kicked there, and it’s mostly better. Just a big knot. But this fall I got bucked off my young mare. It wasn’t too bad. Just a strained hip, adductor, and shoulder. I took it easy for a few weeks and all is well. Now that I’m just a little older I find taking the time off to be better than pushing through, but I always notice that I need to come back to things slowly. This has been my year for mild injuries, so I’ve had a lot of practice with rest and slowly coming back. [/quote]
Ah sorry to hear about the further injuries. Sounds like a very sensible approach. Here’s hoping 2015 provides fewer bumps!
[quote]booksbikesbeer wrote:
The S and S periods are good. I did the program back in Jan/Feb and was able to hit the time standards with the 32kg. Right now I’m not looking at the clock while I swing or do the get ups, but I check afterwards. I’m doing the swings in 6 to 8 minutes and the get ups in 8 to 9. Sometime soon I will purchase a new bell, but I’m trying not to rush it there either.[/quote]
Very impressive! Just thinking about that makes me feel gassed haha. Are you doing any additional work to the S&S? Ay other lifting or cardio?
[quote]furo wrote:
Very impressive! Just thinking about that makes me feel gassed haha. Are you doing any additional work to the S&S? Ay other lifting or cardio?[/quote]
At the moment I’m just doing the S and S, no other lifting. I usually get 5 sessions in a week.
Rite of Passage Week 3 Day 3
Warm-Up
Goblet squats
Clean and Press
20kg: (1,2,3)x5
One-Arm Swings
40kg: 1x10
Crunches (max in 2min)
BW: 55
Lots of clicky and clunky joints today. The swings felt less sharp than usual, especially with the right hand. The crunches and presses felt good though. This was my final session using the 20kg for presses - next week I move up to the 28kg.
EDIT: Ended up also doing 4x15 band pull-aparts. Felt good.
Variety Day
Before this session I played 60min 5-a-side football (soccer).
Kettlebell Rows
28kg: 5
40kg: 4x3
20kg: 1x15
Band Pull-Aparts
Blue Band: 4x15
I decided to play football with some colleagues today - I’ve never been a fan and I’ve always been terrible at it but I thought I should give it a go. I was as terrible as predicted but I count it as a major victory because my knees held out completely fine. They didn’t feel great during the day and sprints with sharp deceleration is pretty much the worst thing for them but they performed great :).
I decided to skip lunges today as my legs were tired, so I just did back work. It didn’t feel as strong as usual so I dropped the reps on the 40kg row. Tomorrow I will do a proper rest day.
Rite of Passage Week 4 Day 1
Warm-Up
Goblet squats and light presses
Clean and Press
28kg: (1,2,3)x5
These were challenging, but I maintained decent technique.
One-Arm Swing
40kg: 1x10
These felt especially good today. I’m now not using any liquid chalk apart from the residual stuff stuck on the handle.
I took yesterday as a rest day and went to the sauna. Today I’m ashamed to say I’m still sore from football - it really highlighted gaps in my current training (calves and hip flexors in particular). I’ve changed my philosophy on exercise selection - I think I have been too minimalist recently and need to add some movements back in.
Today felt pretty good. The presses were quite hard but I think I’ll be ready to progress next week. I skipped crunches because my abs and hip flexors are smoked.
Had to take today as a rest day. Ended up working an extra 2.5 hours and didn’t get home till past 10pm. 7 days straight sucks. 1 day off tomorrow then back to it, and I’ll have to go into work tomorrow anyway to work on a presentation. Bleurgh.
Rite of Passage Week 4 Day 2
Warm-Up
Goblet squats and light presses.
Clean and Press
28kg: (1,2)x5
Felt fine.
One-Arm Swing
40kg: 1x10
Felt pretty good.
Crunches (max in 2min)
BW: 56
Today felt pretty average, I didn’t have much energy but I think that’s just because of work. I’m particularly happy with how the swings felt, they actually feel like they are improving rather than just maintaining. The presses were a little tough and the technique definitely wasn’t perfect, but I’ll work on that. The crunches are improving slowly but surely.
Lessons
One of the main benefits of having a log is being able to reflect on things that have worked and things that haven’t, so I’ve decided to spend some time thinking of lessons I’ve learnt. This isn’t meant to be a list of wisdom, just basic shit I need to remind myself of so I don’t repeat my mistakes.
1) Always train heavy, regardless of modality. I feel strong again now I’m using the 40kg, and think I was spinning my wheels all the time I was using the 28kg.
2) Train all main movement patterns. S&S was fun, but it had way too many gaps. At the very least push, pull, hinge and do something with your quads.
3) Never skip the warm-up, and always incorporate goblet squats.
4) Static stretching works well, but doesn’t have to be done every day.
5) Never start your work sets feeling tight, you’ll just get tighter. If you feel rough, spend extra time on your warm-up that day.
6) High frequency works - 2 rest days a week is more than enough.
7) You know nothing about getting lean. Keep an open mind and learn what works. Same for cardio.
8) Active recovery days can be useful if you feel particularly bad, but are not needed regularly.
9) Always work with a performance goal in mind, but never neglect how you look.
10) Certain exercises make you feel rough, so don’t do them. There are always alternatives.
That’s a good list. Several of those apply to me as well.
I was looking over my log recently too, and I’m also surprised how much I’ve grown in the last year as far as knowing what works, what doesn’t, and where I’ve become more open minded.
For warm ups, I’ve found that ramping up the weight with the same movement as I’m doing that day works well for me. That’s much easier to do when the weight is plate loaded though. Have you tried doing that with kettlebells at all? I don’t know how many you have.
Also, I think your 28k can still probably be pretty useful for conditioning work; e.g., tabata-style swings.
I’m impressed at how well you’ve been able to make a very limited training implement work for you.
[quote]LoRez wrote:
That’s a good list. Several of those apply to me as well.
I was looking over my log recently too, and I’m also surprised how much I’ve grown in the last year as far as knowing what works, what doesn’t, and where I’ve become more open minded.[/quote]
Yeah I’m always amazed at how much there is to all of this! Which is a great thing, it keeps me interested and motivated.
[quote]LoRez wrote:
For warm ups, I’ve found that ramping up the weight with the same movement as I’m doing that day works well for me. That’s much easier to do when the weight is plate loaded though. Have you tried doing that with kettlebells at all? I don’t know how many you have.[/quote]
I always do that when training with barbells, but don’t with kettlebells. It’s interesting you should mention it because I was just thinking that if I were to get a 48kg it would be a good idea to ramp up through the weights. At the moment I just have a 20kg, a 28kg and a 40kg so it doesn’t really work as well.
[quote]LoRez wrote:
Also, I think your 28k can still probably be pretty useful for conditioning work; e.g., tabata-style swings.[/quote]
Undoubtedly! It is definitely a very good weight for conditioning and higher rep work.
[quote]LoRez wrote:
I’m impressed at how well you’ve been able to make a very limited training implement work for you.[/quote]
Thank you. I think it speaks volumes for the versatility of the kettlebell. Whenever I feel convinced I’m going to need to do something differently a kettlebell-based solution pops up lol.
Variety Day
Warm-Up
Goblet squats
Reverse Lunge
10kg: 10
20kg: 10
28kg: 10
40kg: 10-10
Big PR on this. Ramping felt good. My right knee feels “off” but not sore, if that makes sense.
Kettlebell Row
40kg: 5x5
These felt nice.
Band Pull-Aparts
Blue Band: 3x20
My whole body feels a little less mobile today so I did some extra work in my warm-up and I’ll do 20min of goblet squats and static stretching once I’ve posted this.
Both shoulders have felt sore all day today. Hopefully it’s not a sign of things to come, but I’ve come up with a contingency plan if presses don’t work out. My plan B will be the push-press, my plan C will be the jerk and my plan D will be some sort of isometric hold.
Man you have really remained committed to your training style!
[quote]csulli wrote:
Man you have really remained committed to your training style![/quote]
Haha yup, I’m still over here doing my own weird thing :). It seems to be working much better now I’m using a heavier kettlebell.
Nice list.
I’ll add do it.
Take your fish oil daily.
Don’t sit too much
tweet