Monday 24th January
KB Press
Slight deload before testing.
Left 28+kg, 18 reps, up to 3 reps in a set.
Right 24, 20kg. 18 reps total.
40 2H-swings (sets of 10).
Tuesday 25th January
GTG 1H-Swings. 32kg x 3/4. 1 series.
I then switched to 1 arm cleans with the 32, same pattern. Much harder than the swings! I get now how cleans can be a single exercise by itself. 4 series.
Wednesday 26th January
Test day. 16 x 5. 20 x 1. 24 x 1. 28,7 x1. Loaded cheat clean with 40kg. All good and easy.
32,6kg : fail.
A bit disappointed, I keep failing at this bell. Yep, it is a bit heavier than the nominal weight, but even though, with 5 solid reps with 28,7, I should manage one with this 32+.
Later, I put a 2kg plate on my 28,7 to get a 30,7 kg bell. I really focused on getting tight and got a solid rep. I did a few more singles during the rest of the day, each one getting better than the previous one.
Conclusion: I need to keep some heavy bells close to my max to drive progress. Volume is good, but I need a few 90+% presses relatively frequently. I am one of those high endurance pressers. Lesson learned. The right KB plan for me is a Plan strong plan, not a step one.
Thursday 27th January
Back to the daily rung.
Ladder 1 rung 1
GTG PR - 30,7kg x 1 - 14 sets.