Sean M
Level 7 Valued Member
A Science-Based Plan to Prepare You for the SFG Level I and SFG Level II | StrongFirst
I wrapped Week 5 of the Strength portion of this program this week (next week is a deload). My 24kg RM was 6-8, 28kg was 3 (a rough 3 on left), and 0 with 32kg.
I was skeptical of the low volume. Prior to this I had done RoP with 16kg then 20kg and part of the way with 24kg - all high(er) volume but with a single bell. I started A+A snatching (28kg) and this program for strength work.
My 75% bell was 24kg. I started with C&P but soon was doing the sets strict press. By the end it was a “toy weight” with a set of 5 MP only a moderately heavy effort (big improvement especially for my left arm)
My 85% bell was 28kg done with a clean before each press. I was pleasantly surprised to see a tough 3 reps turn into a moderate set of 3 and ended this week with 2 sets of 2 without the clean between reps.
My 95% bell was 32kg, starting with a jerk and slow negative. But this week I finally achieved a full press with 32kg:
So kudos to @CMarker for an excellent program! Color this skeptic convinced that volume can be lowered when intensity can be varied. Plotting the volume and intensity, I see no pattern - either I’m dense or it really is more or less random. So I can’t explain why, but it does work.
32kg press was my goal for 2018, so I’m happy to have achieved it early. Next I want to work on the bent press S&S style (10 sets).
Anyone else run this program? Similar results I hope?
I wrapped Week 5 of the Strength portion of this program this week (next week is a deload). My 24kg RM was 6-8, 28kg was 3 (a rough 3 on left), and 0 with 32kg.
I was skeptical of the low volume. Prior to this I had done RoP with 16kg then 20kg and part of the way with 24kg - all high(er) volume but with a single bell. I started A+A snatching (28kg) and this program for strength work.
My 75% bell was 24kg. I started with C&P but soon was doing the sets strict press. By the end it was a “toy weight” with a set of 5 MP only a moderately heavy effort (big improvement especially for my left arm)
My 85% bell was 28kg done with a clean before each press. I was pleasantly surprised to see a tough 3 reps turn into a moderate set of 3 and ended this week with 2 sets of 2 without the clean between reps.
My 95% bell was 32kg, starting with a jerk and slow negative. But this week I finally achieved a full press with 32kg:
So kudos to @CMarker for an excellent program! Color this skeptic convinced that volume can be lowered when intensity can be varied. Plotting the volume and intensity, I see no pattern - either I’m dense or it really is more or less random. So I can’t explain why, but it does work.
32kg press was my goal for 2018, so I’m happy to have achieved it early. Next I want to work on the bent press S&S style (10 sets).
Anyone else run this program? Similar results I hope?
