Swing + Press Sandwich Success Story

[acutaiar12]

I hope everyone is doing well. I haven’t been very active on the forum, but I wanted to share this.

In January I bought the premium subscription of the StrongFirst app, and I’m very happy so far. I completed both part I and part II of the Swing + Press Sandwich program (12 total weeks) and am very happy with the results.

Before starting, my C&P 1RM was 36kg both arms, with my left arm being an RPE of 10.

For Part I, I pressed 28kg and swung 40kg. After 5 weeks, I pressed 32kg for 6 reps on my left and 8 reps on my right, weighing 87.6kg.

For Part II, I moved up to 32kg presses and 56kg swings. Today, I pressed 36kg for 3 reps on my left and 5 reps on my right with an RPE of 9 for both sides, weighing 84.5kg.

It was an awesome program and I’ll keep using the StrongFirst app for sure!

 

[Luis T. Gonzalez]

Nice!

 

[Brett Jones]

I hope everyone is doing well. I haven’t been very active on the forum, but I wanted to share this.

In January I bought the premium subscription of the StrongFirst app, and I’m very happy so far. I completed both part I and part II of the Swing + Press Sandwich program (12 total weeks) and am very happy with the results.

Before starting, my C&P 1RM was 36kg both arms, with my left arm being an RPE of 10.

For Part I, I pressed 28kg and swung 40kg. After 5 weeks, I pressed 32kg for 6 reps on my left and 8 reps on my right, weighing 87.6kg.

For Part II, I moved up to 32kg presses and 56kg swings. Today, I pressed 36kg for 3 reps on my left and 5 reps on my right with an RPE of 9 for both sides, weighing 84.5kg.

It was an awesome program and I’ll keep using the StrongFirst app for sure!

Excellent work and glad you are enjoying the StrongFirst App.

 

[Pavel Macek]

I hope everyone is doing well. I haven’t been very active on the forum, but I wanted to share this.

In January I bought the premium subscription of the StrongFirst app, and I’m very happy so far. I completed both part I and part II of the Swing + Press Sandwich program (12 total weeks) and am very happy with the results.

Before starting, my C&P 1RM was 36kg both arms, with my left arm being an RPE of 10.

For Part I, I pressed 28kg and swung 40kg. After 5 weeks, I pressed 32kg for 6 reps on my left and 8 reps on my right, weighing 87.6kg.

For Part II, I moved up to 32kg presses and 56kg swings. Today, I pressed 36kg for 3 reps on my left and 5 reps on my right with an RPE of 9 for both sides, weighing 84.5kg.

It was an awesome program and I’ll keep using the StrongFirst app for sure!

Excellent! Thank you for your report. We are very glad you like the StrongFirst App - more updates and exclusive programs are in the works!

 

[sammal]

Nice progress! How long did the sessions last in the Part 1?

 

[acutaiar12]

Nice progress! How long did the sessions last in the Part 1?

Thanks! Part I has a lot of volume. My breath can recover pretty quickly, so my longest session was a little over 75 minutes. Only one session lasted that long though. Overall, sessions ranged from 45-75 minutes for me.

 

[Bronius]

Hey, i'm closing in with the Part I with the program and wondering how did you perform the last week on press part? Is it just 6 reps with left and 6 reps with the right arm, like a deload before max rep atempt on the last day, or should you repeat 6 reps with both arms for 6 sets?