John Grahill
Level 8 Valued Member
Just finished up Phase 2 of Mr. Neupert's "Strong" program. I utilized the double bell clean and press and used double 36 kgs.
When I started phase one, I was able to get 4 reps in good form. After the past several months of narrowly focusing on the double bell clean and press three times a week, I was able to get 11 good reps (could have gotten 12, but I felt my form was about to seriously break down). For phase two I chose the "slow and steady" course as I didn't feel ready to tackle the "short course" and I am glad I did. The added reps, volume and reduced rest periods needed recovery!
As to the other details, my resting pulse has dropped to about 45 bpm, probably due to the heavy demands of C&Presses on the cardio system. My shoulder girdle/upper back is thicker than ever and my pants still fit despite gaining about 8 pounds since the early summer. I didn't use calipers or anything like that, just observations so I can assume I gained some good lean mass.
All in all, was quite pleased with the results in body comp, strength and conditioning and would recommend this program to anyone. Simple and effective. At 51 yoa I had my doubts at times but stuck with it.
When I started phase one, I was able to get 4 reps in good form. After the past several months of narrowly focusing on the double bell clean and press three times a week, I was able to get 11 good reps (could have gotten 12, but I felt my form was about to seriously break down). For phase two I chose the "slow and steady" course as I didn't feel ready to tackle the "short course" and I am glad I did. The added reps, volume and reduced rest periods needed recovery!
As to the other details, my resting pulse has dropped to about 45 bpm, probably due to the heavy demands of C&Presses on the cardio system. My shoulder girdle/upper back is thicker than ever and my pants still fit despite gaining about 8 pounds since the early summer. I didn't use calipers or anything like that, just observations so I can assume I gained some good lean mass.
All in all, was quite pleased with the results in body comp, strength and conditioning and would recommend this program to anyone. Simple and effective. At 51 yoa I had my doubts at times but stuck with it.