Climbing the ROP Ladders Again; Six Week Self-Assessment

 

Eight weeks into press ladders, six since the last assessment, its time to see where I am now.

  • Sixty one-handed swings after I realized I should to push it a little to get into the five-minute window needed to progress.
  • Get-Ups, same reps, more weight now with four sets done with the 44lb kettlebell and only the one with the 28lb kettlebell.

Clean & Presses? I have reached the point where I stalled out at close to two years ago. Four ladders of 1-2-3 and one ladder of 1-2-3-4 for 34 reps. I am using what I have learned in the past and some self-experimentation to avoid the plateau again. One way is a post on Original Strength titled Original Strength for Brute Strength on using OS Resets to help the press. Through trial and error, I found Baby Crawls were the ticket. The second is another post I read on StrongFirst, where I am going to do Heavy Dead Stop Swings every day for 5 singles with my 70lb kettlebell to power up my clean. The kettlebell clean gets you tight for the press so you are stronger. It will teach me to be tight, or else.

Moreover, the most important thing, plenty of rest between the presses. The focus is strength so it is okay to take as long as needed on a training day.

I have also been ravenous lately so obeying my body’s signals I have been eating more calories any way I can cleanly. Adding ½ tablespoon of butter to my coffee nets 50 calories, more protein, even creeping over 150 grams of carbs occasionally due to activity level. Did it make me fat?

Body Composition (inches)

Body Part                      Before                  After                   -/+

Neck                               14.2                 14.12               -0.08

Shoulders             43.25                   43.75            +.50

Chest                      37            37.25                 +.25

Waist                             32.25                  32.25            0

Biceps                    12.37                 12.43             +0.06

Forearms                   10.71               10.87          +0.16

Thighs                         21.8                 21.81       +0.01

Calves                          13.75                   13.81         +.06

Weight                  152lbs          151.6           -0.4

Body Fat %                15.2%                15.3%         +.10%

Lean Body Mass    128.9lbs            128.4           -.5lbs

A little growth and some density added is my guess, looks like weight just shifted around. Either way, I’m not arguing with the results.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s