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  1. #1
    Pats is offline Member
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    Mar 2011
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    Default Doing ROP and Bench Pressing?

    Hello, I've been progressing pretty well doing the ROP the last 2 months, 2 ladders of 1/2/3/4 and 3 of 1/2/3 with a 20kg, 90 snatch in 10 min.

    The Bench Press is a bit hard on the shoulders so I was wondering if doing it the day before my heavy day (= my variety day) was a bad idea.

    I only go to the gym once a week where I do deadlifts, chin ups and bench press (KBs as far as I know aren't suited for chest work but correct me if I'm wrong).

    If it's any help, my week schedule is: Wednesday-Light, Saturday-Variety (gym) and Sunday-Heavy.
    I have no choice since I don't get home the rest of the week before 8 PM.

    Thank you in advance.

  2. #2
    virgilgarcia is offline Senior Member
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    Default

    You might want to try Kettlebell Floor Presses. It's a pretty decent exercise for the chest.

    Also, try doing kettlebell rows (one-arm, alternating, renegade).

    This way you could save your time and effort in going to the gym, and exercise in the comfort of your own home. (This could also save you a long-term fortune by NOT having to go to the gym for the sake of the exercises that you mentioned.)

  3. #3
    virgilgarcia is offline Senior Member
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    Default

    Also, I believe the variety day is supposed to be easy, allowing you to practice other types of lifts and escape from the extremely repetitive tasks prescribed by the RoP.

  4. #4
    Pats is offline Member
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    Default

    I actually don't mind going to the gym really, I enjoy deadlifting and really don't think I want to stop now. Also I don't have 2 KBs.

    Ty for your reply but I'm interested in more opinions.

  5. #5
    ad5ly is offline Senior Member
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    Default

    At the end of the day only you alone would know what would be crossing the line into overtraining. ETK states clearly that while doing RoP, Variety Days are to be easy days. A safer approach would be to do the Program Minimum with DLs and Bench Pressing on off days. Or cycle the RoP in 6 week cycles alternating with the Barbell work you do at the gym. As you mentioned, BPs are hard on the shoulders. Is it your shoulders? Or just generally speaking shoulders? If your shoulders are not up to the task - do your self a favor and don't pile on more shoulder work on top of RoP. What goal is more important at this time: successful completion of RoP. Or making your DL/Bench Press PR goal. Do one then work on the other IMHO..Dennis

  6. #6
    Art
    Art is offline Member
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    Default

    The floor press can be done with one KB. just brace the foot on the same side as your pressing hand like you would for the TGU.(I always floor press into the TGU) Using a Kbell or dumbell allows you to position the hand in the nuetral position, protecting the shoulder. Also the floor press allows less ROM, further protecting the joint.
    Kbell too light? do pushups right before floor press. If you shoulders aren't sensitive to the bench press, you'll have to decide what's more important to you, ROP or bench, and arange you workouts apropriately. you could do benching with a weight that's not so heavy, and increase slowly over time.

  7. #7
    Pats is offline Member
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    Mar 2011
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    Default

    Thanks for the reply.
    I don't bench press for the heck of it, but it's mostly for training the chest really.
    I think I'll switch to DB pressing since you're saying it's less of a strain on the shoulders.
    My focus right now is the ROP to hopefully become a RKC one day.

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