I'm wondering if anybody on here has used these and what they think of them. I was thinking of giving them a go. Seems like it should work.
For those who have no idea what "Shaf's Ladders" are, read these:
I did them for a while with weighted chins. Think I got to about BW + 35KG for the 1/2/3/1/2/3/1/2/3/ ladder. I felt stronger, killed my wrists though. I will do these again when I get some rings so my wrists can be in a more natural position.
I got the info from here:
For weighted chins I'd probably use a 3/4/5 ladder. I don't find triples with chins very nice on my elbows. But then again I've never done a chinup triple light enough to do a ladder with.
I was mainly going to do squats and benches with the ladders, just to clarify.
I used them for about 3 weeks back in Feb, just to try different stuff. I did them after Dan John's Even Easier Strength bit, so that probably flavoured how i used them (ladders for every exercise, i think 3-4 lifts per day).
I am thinking of using them again soon, but more in a 5/3/1 setup (meaning i'll only do 1 main lift per day + some assistance lifts). I think they're a useful change to straight/ascending/descending/max rep sets, but you would need a program suitable to your advancement to get the most i think;which is why i'll probly be using the 5/3/1 layout, so i don't go overkill on the volume. Speaking of which, i think the rep ranges need to be relevant to your training goals, whereas the total volume/number of ladder sets should reflect training advancement and frequency.
I do think they're a simple way to pseudo-autoregulate, they don't need you to sit down with a calculator for 20+ minutes per cycle, and they potentially allow for progression suited specifically to the individual, as opposed to the calendar (TM's weekly, 5/3/1's monthly as examples).
My training log, ladders are #155-164
Last edited by JC; 07-29-2012 at 07:13 AM.
I used this for all my lifts (BS, DL, SP and BP) last summer and hit my best results before I took a two week vacation and messed up my back when I returned. Used a 123x3 template for all but DL(did 1 then 2 ladders after a bit) and felt generally like I could have gone on forever. Recently back up to my previous PR numbers and have switched to a BB template to step away from the grind for a bit and make the engine a bit larger.
Greg; how many lifts did you do per day, and what was the rest of your week like with regards to cardio and junk (you're navy right? Submariner in engineer school or something, assuming i got the right person!)
I was thinking something like:
Pullups, 1/2/3 for AMSAP (I suck at pullups) then switching to 3/4/5 once I can consistently do 1/2/3x3. Or maybe just add on another set so it's 1/2/3/4x3 etc.
Deadlift/power clean, not so sure on this. I want to try a little more volume for deadlifts then working up to a set of 5. Maybe 1/2/3x2 like Greg did.
Some sort of row, probably DB for 3x10 or whatever.
Same as Monday.
Rest would be something like 2-3 minutes between sets and kept there. I would be trying to progress by about 2.5kg/5lbs a week on squat and BP. I probably should have put all of this in my first post. I blame being sick.
Also, it's rest every fourth week right?
Last edited by OCG; 07-29-2012 at 07:51 AM.
Since May 29, 2012 I have been using Shaf's ladders on bench. Started with 220 x 1,2,3,1,2,3,1,2,3. Yesterday I shit the bed with 232.5 x 1,2,3 (f),1,2. I failed the triple. I do not call this a success. In fact, I think it sucks. Then again, my bodyweight has gone down over this period from 252 lbs to 236. So losing 16 pounds of bodyweight over the 2 months I spent putting about ten pounds on my bench is not awful, but its no fucking linear progression.
I squat 500lbs. Linear progression is just a pleasant memory at this point.
I have been trying to rehab a pinched nerve in my leg the past two months so I have been using ladders for my pressing lifts. I started at around .9 my 5RM and did 1,3,5s for the press and 1,2,3 for the bench. Would shoot for 25-30 reps per session. Best idea would be to make sure you space the upperbody lifts with atleast a 2 day break in between. I tried to go every other day and it was tough. The results though have been pretty good though, havent tested my 1RM yet but I can definitely tolerate higher volume work much better than I used to be able to.
When I get back I want to try something like
Monday: Squat ladders
Tuesday Bench Ladders
Thursday: Squat ladders, probably one or two less than Monday
Friday: Press ladders
Sat: Deadlift session
Anyone try something like this?