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Kettlebell Kettlebell STRONG (Neupert)

Pete L

Level 5 Valued Member
Just some advice please, male 56, 240 pounds. Slightly experienced with kettlebells (did the sfg1 course etc.). I am just not strong enough for my taste, so I started doing KB Strong! with double 28's on the phase 1 slow n steady. A real challenge/ rather too heavy for me at the start in all honesty so according to Geoffs email advice I jerked them to start (clean and jerk = long cycle). Now I am onto push pressing them on my 10x2 sets fairly comfortably as the weight feels lighter and I am strong enough to press out to the top.

Any good reason to stay with jerks or push presses or should I just strict press when it becomes possible. For instance, I could probably bang the sets out with less rest if I jerk them. Next session is 8x3's so it is still early.

thanks in advance.
Personally, I would stick with jerks for the whole programme and then rerun from the start with push press or presses.
Otherwise you're adding in a further variable and the rate of progress will be higher than written.
 

Nightfly

Level 5 Valued Member
Thanks for the input folks. As always, you raise some points I hadn't considered.
As my press is getting stronger anyway due to the jerks/ yielding lowering of the weight back to rack, then do I need to change to strict press, prob'ly not.
I've re-read the program tonight - apparently I am still on the "basic" stage, not the "slow n steady" which comes next. Looking at the increases in volume for next phase it does ramp up - 65 reps/week at the moment; but at week 12 its 100+ reps with suggested reduced rest times between sets! Jerks or push presses seem more sustainable looking at it that way.
Stick the the program! ;-)
 

John Grahill

Level 7 Valued Member
Ok so I started out doing double 36 kg bells for Phase 1 of Strong. At the start they were a 5 RM with a very sloppy/ugly/nasty 6th rep........Basically a 5 RM.

This morning phase 1 was completed with a rep test (workout 24 in ph.1)

Not unexpectedly Geoff Neupert's programming came through again as I managed 10 reps.....(Didn't feel confident going for an 11th)

Strong came through again!
 

John K

Level 7 Valued Member
Certified Instructor
Ok so I started out doing double 36 kg bells for Phase 1 of Strong. At the start they were a 5 RM with a very sloppy/ugly/nasty 6th rep........Basically a 5 RM.

This morning phase 1 was completed with a rep test (workout 24 in ph.1)

Not unexpectedly Geoff Neupert's programming came through again as I managed 10 reps.....(Didn't feel confident going for an 11th)

Strong came through again!
Great work John! I'm about to run a test with 32s today and start Phase 1 next week.
 

Jean-Marie

Level 3 Valued Member
Dear @John Grahill ,

What’s your take on nutrition regarding Strong! with such heavy bells. Do you manage it with a mild deficit and aim for some fat loss. Or do you rather eat to maintenance or higher levels?

I’ve lost a lot of weight during these last two years, and I’m still a little cautious about eating too much. But I noticed that on my last attempts on 5RM programs. I tend not to finish the programs with a 10RM but rather 7-8RM. (DFW programming tends to deliver the best results for me)

I know we’re all différent regarding RM and relative % of RM.

But I’m really curious as you have done a lot of cycles on these programs :)
 

John Grahill

Level 7 Valued Member
Dear @John Grahill ,

What’s your take on nutrition regarding Strong! with such heavy bells. Do you manage it with a mild deficit and aim for some fat loss. Or do you rather eat to maintenance or higher levels?

I’ve lost a lot of weight during these last two years, and I’m still a little cautious about eating too much. But I noticed that on my last attempts on 5RM programs. I tend not to finish the programs with a 10RM but rather 7-8RM. (DFW programming tends to deliver the best results for me)

I know we’re all différent regarding RM and relative % of RM.

But I’m really curious as you have done a lot of cycles on these programs :)
Well I started out with intentions of being strict on my diet for some fat loss. Was not as strict as I should have been but I feel "tighter" if that makes sense??
 

mvikred

Level 5 Valued Member
Well, I'm not sure. Going to think about it over the weekend. I'm leaning toward yes. I thought about the Giant with them but they really aren't "comfortable" enough of a 10 RM at this point.
Ph1 is great, and Ph2 is too but Ph2 wore me down quite a bit. I realized that going slow on Ph2 would've yielded better results .. maybe 2 days a week of Ph2. The volume otherwise was just brutal for me !! I had to stop it when I hit 8 sets of 5 to focus on my SFG1 prep, but I plan to get back to it post the SFG weekend end-June. When I do, I will go slow - 2 days a week and get done with the entire program and see what results it will yield.
 

John Grahill

Level 7 Valued Member
Ph1 is great, and Ph2 is too but Ph2 wore me down quite a bit. I realized that going slow on Ph2 would've yielded better results .. maybe 2 days a week of Ph2. The volume otherwise was just brutal for me !! I had to stop it when I hit 8 sets of 5 to focus on my SFG1 prep, but I plan to get back to it post the SFG weekend end-June. When I do, I will go slow - 2 days a week and get done with the entire program and see what results it will yield.
I have completed phase 2 more than once before and it yielded excellent all around results. What worked best for me was eliminating extras except walking and using a 3x per week template. I'm going to start it today.
 
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