Ladders, no muss no fuss

[Pierre Auge]

JW I think I may do something similar with bench press and weighted L Pull-Ups and Ring Dips. Sounds like a good time.

[Pierre Auge]

Originally Posted by Robb Wolf

Pierre-
I have no hope of winning against Gutus Kanuckus.

Sure you do dude you've got the power of guiness on your side!

Alcohol doesn't work well for me - I've got the power of beef liver but I must admit it's not the same...

[Steve Shafley]

You got it, JW...that's a classic ladder progression trigger.

[Dave Van Skike]

Originally Posted by Steve Shafley

You got it, JW...that's a classic ladder progression trigger.

only caveat with power ladders...you will need time. I do ladders with squats in the 80-85% range, I need a lot of time to get through it..One thing I have considered, you might think about it as well, alternate between several weeks of power ladders and couple weeks of density work or a general hypertrophy, limited rest progression~ anything that will boost your work capacity on the movement.... better long term progress, safer and avoid burnout.

[Steve Shafley]

Ladders and Density training are both steeped in fatigue management. It's only natural to combine them once you realize this.

When doing both, I often use a reverse ladder...usually like a 3-2-1 or a 5-3-1 kind of thing. It's probably just a mental trick, but in the last few minutes of a 20 minutes session, it's easier to go 3-2-1 than 1-2-3, at least for me.

They do take time to do. Especially if you are allowing close to complete recovery to do so. I generally only use them with 1-2 exercises at a time for this reason.

[Brian Amundsen]

Instead of the 50 20 thing I've had great success with 20-30 reps. Ladders of 1,2,3,1,2,3,1,2,3,1,2,3,1=25 reps and it regulates your the time factor. I did these in the push jerk and worked up to 20 reps with 335 lb. 2 years ago.

I'm doing the 50/20 deal right now but as I determine to peak I will come back down closer to 20 reps for a little more rest and more strength sets (less then 5 reps).

YMMV.

[Dave Van Skike]

Originally Posted by Brian Amundsen

Instead of the 50 20 thing I've had great success with 20-30 reps. Ladders of 1,2,3,1,2,3,1,2,3,1,2,3,1=25 reps and it regulates your the time factor. I did these in the push jerk and worked up to 20 reps with 335 lb. 2 years ago.

I'm doing the 50/20 deal right now but as I determine to peak I will come back down closer to 20 reps for a little more rest and more strength sets (less then 5 reps).

YMMV.

Were you controlling the rest periods or allowing complete recovery? or am I misreading and you are just doing fewer reps at higher percentages in 20 min?

[Brian Amundsen]

Originally Posted by Dave Van Skike

Were you controlling the rest periods or allowing complete recovery? or am I misreading and you are just doing fewer reps at higher percentages in 20 min?

I was just going as I felt rested enough to knock out the rep count I had preassigned. The ultimate goal was to get at least 20 reps with x amount of wt. and I therefore knew I had gotten stronger. I usually shot for 25+ then I would up it 10-15 lb. and go for another 25+ reps but realising that if I got 18 or more I was in the game and in a few more workouts I would get 25+.

[-Ross Hunt]

This board rocks. I forgot all about ladders, and right now I'm casting about, trying to find some way to regulate my training without putting all my eggs in some complicated formulaic basket. Ladders it is.

[Craig Cooper]

where is a good resource for ladders? or is there a simple explanation?