Mini write up for the program.
I followed Option 2:
Two hand swings 20kg
Double military press 20kg+20kg
Double front squats 24kg+24kg
Double push press 20kg+20kg (New movement for me!).
Single arm bent over rows 28kg.
Double front squats 24kg+24kg
Results:
Resting heart rate went down from 70 to 55 bpm.
Weight - 4.1kg (9.0lbs)
Chest -1 inch
Waist (at navel) -2.5 inch
Left thigh -1.5 inch
Right thigh -1.0 inch
Biceps – no change
Forearms +1.5 inch (not sure if this measurement was a mistake, seems odd)
Neck -0.5 inch
Anyone starting this program should take note of Geoff’s instructions when picking the weights for the conditioning, do not be tempted to go heavy. If you do go too heavy, dial it back, this is a 12 week program, with progressive overloading, slow and steady wins the race.
This program was hard work (for me), but achievable and ultimately gave positive results. Having followed the Giant for six months beforehand I was aware that my conditioning was going to need some work. When I started, the 30 seconds conditioning was more than I was used to. The good news is that after a couple of weeks I could feel it improving, then just as I got comfortable it was time to move up to a longer time and start feeling uncomfortable again, then feel it improving, and repeat.
For the first week I started with the full two minutes rest, then over the weeks reduced rest time allowing me to get five then six sets of each superset completed. In weeks 5 to 8 similar again but down to five sets pressing and rowing, four sets for squats. The last four weeks I struggled to reduce the rest time enough to get an extra set in. For the squats I wasn’t too concerned as squats are performed on each workout, therefore there’s plenty of volume per week. The squats were the hardest movement for me. Going straight from a conditioning movement in the squats was almost impossible for me, especially as the weeks advanced, it got harder and harder. I found myself taking a small breather, maybe up to 30 seconds. Sometimes when time allowed, I would break the program protocol and go over the 15 minutes to perform an extra set with the military press/row.
I did not complete this program in the 12 weeks prescribed. It took me longer as there was two weeks when I was unwell, and a few weeks when I only managed two sessions due to work/family/life.
Changes I’ve noticed: Although I've lost weight, my calves have grown/are more defined (the one measurement I never thought of making), I put this down to the many push presses. I’ve noticed an good strength increase during Yoga bodyweight poses like plank, side plank, crow, chair, headstand. Also found my weekly spin class not such hard work as before and I’m able to push harder with quicker recovery.
Conclusion: A challenging but achievable program that will improve your conditioning and strength, plus help with weight loss (in conjunction with correct nutrition).
@Geoff Neupert I'll send you an email with the above and a bit more info. Many thanks for the program.