10-31-19 10:39 AM - Post#889725    

Ok, so last year I "revisited" the ROP with a 28 and completed it. Had planned on going through it again with a 36 or a 40. Didn't get to it.

Decided to start the 36 k this week.
I have gone through the program many times before and have gone through it with a 40 in the past and ended up slightly dinged up due to the volume of heavy presses. The 36 at this point is "goldilocks" for me as it's challenging for me yet "doable"....

Been watching my food intake and want to drop some pounds and have always had good results with the ROP. I remember reading something to the effect of getting females ready for a reunion or photo shoot and laughed because as I said it always makes me look better too.

Now my questions for Coach John:

When you went through it with the 36, I believe you mentioned doing the 32 on medium days, or did I dream that?? That appeals to me a bit as it seems like a decent deload midweek.

If so, at what point did you use the lighter "medium day" weight? For example, yesterday was my 3x2 medium day, so I just used the 36 k since the volume is so low AT THIS POINT!!

Any help appreciated!

11-05-19 04:50 AM - Post#889878    

It's a killer. You have to be really clear on what "hard" and "easy" mean with the 36.

You need to maybe practice a week of:

The heavy day with the 36
The medium with maybe 24/32
The light day with 16 or 20

Then, a week or two of using reps and sets as the deload.

It's worth the time to figure out which goes better. My light days were often just singles.

Daniel John Just handing down what I was handed down... Make a Difference. Live. Love. Laugh. Balance work, rest, play and pray (enjoy beauty and solitude) Sleep soundly. Drink Water. Eat veggies and protein. Walk. Wear your seat belt. Don’t smoke. Floss your teeth. Put weights overhead. Pick weights off the floor. Carry weights. Reread great books. Say thank you

Rite of Passage Question For Dan John
11-05-19 05:28 AM - Post#889880    

Thanks Coach. Good points and I will take your advice.

The one thing I can say about the ROP is that it has always given me good results!

Edited by Jg64 on 11-05-19 05:37 AM. Reason for edit: No reason given.

11-05-19 01:01 PM - Post#889903    

Me too...

Daniel John Just handing down what I was handed down... Make a Difference. Live. Love. Laugh. Balance work, rest, play and pray (enjoy beauty and solitude) Sleep soundly. Drink Water. Eat veggies and protein. Walk. Wear your seat belt. Don’t smoke. Floss your teeth. Put weights overhead. Pick weights off the floor. Carry weights. Reread great books. Say thank you