Kettlebell "Giant 1.0"

[watchnerd]

In fact there's a big amount of post talking about how many sets or how many reps...even when its kind of difficult to compare to each other as we all have different backgrounds, size, strength, etc...

And a hefty genetic component.

I'm an "easy gainer" -- by week 3 of Giant 1.0, using doubles, my test weight had already gone from 7 RM to 10 RM.

And this was doing 20 minute sessions, with far fewer total reps than others are posting, like 40-something per session.

Weeks 4 and 5 (yes, I did 5 weeks) were cruise control, almost "easy strength" level of effort, barely adding reps compared to week 3, letting the slower-building connective tissues catch up with the muscles.

Now I'm in a de-load week.

Super compensation is now kicking in as recovery catches up with the volume and I'm in a highly anabolic state.

The (fairly inaccurate, but directionally correct over time) scale says I've added muscle and lost fat in the last 3 days of doing nothing more strenuous than active recovery; this 'bursty' or 'step function' gain pattern is typical for my training history and genetics.

When I start training again next week, I'm probably going to drop the light day from Giant entirely and interleave in some EDT swing training (upper body component still up for debate) and see how that goes. I suspect that whatever mild loss of net volume on presses I lose won't be a big deal for my progression, given what I know of my training logs, especially if I sub in some other kind of press/push from a different angle.

 

[John Grahill]

And this was doing 20 minute sessions, with far fewer total reps than others are posting, like 40-something per session.

40 reps is fine. My first week of the 1.0 this time around yielded only 40, 42, and 40 again for the week. It didn't matter, it was my starting point and quite frankly, they're heavy! Do I feel like a slouch, absolutely not!

 

[watchnerd]

40 reps is fine. My first week of the 1.0 this time around yielded only 40, 42, and 40 again for the week. It didn't matter, it was my starting point and quite frankly, they're heavy! Do I feel like a slouch, absolutely not!

I don't care about my reps in the slightest, either relative to others or my own training history.

Not to mention discussing reps absent defining tempo....

My goal is to induce an adaptive response. If I can get that with fewer press reps, that leaves more recovery partitioning for other training I'm doing in parallel (e.g. squats).

I don't get judged by how many reps I can do with a kettlebell press in off season training.

I get judged by my jerk when competition starts.

 

[John Grahill]

Although I respect anyone who lifts competitively, it's not my thing. I therefore don't get judged about training ever and neither do I care if someone thinks my output is less than ideal. I train for me.

 

[Cearball]

I'm sure others have said this but I'm noticing that although my overall volume has seemed to stagnate in terms of increasing it is feeling easier & easier to get there.
The c&p is feeling light except for the last few reps.

 

[Cearball]

Talk of "the giant"

 

[LejonBrames]

He’s finally re-releasing kettlebell muscle?

I can't seem to add myself to the waitlist, can you?

 

[patterner]

I can't seem to add myself to the waitlist, can you?

I can't either.

 

[watchnerd]

Talk of "the giant"

Dang, that's long!

I confess, I've only made it 20 min in so far...

 

[Jeremykots]

Dang, that's long!

I confess, I've only made it 20 min in so far...

There’s also an episode with Geoff

 

[karol]

Yesterday I was able to hit 60 reps with the 36s in just about 30 minutes (29:50). It wasn't easy at all. Last week I did 51. Some people have been hitting like 80 to 100 reps in a workout during the first week or two. I can't do that with these Bells. I'm not concerned at all, as I am only competing with myself and even at that I'm trying to use common sense ala @Don Fairbanks who in my opinion described excellently how a density protocol should be undertaken....the reps should still be "proper" and "passable" and meet the standards. If next week I can't get more reps but I cut off even 30 seconds, I'll walk away and call it a win!

John,

You are a monster. I do not think there is many guys around smashing 100 reps per session with 2*36kg's. Especially after 50.
And I believe even if the progress is going slower than we expect at the end of the day we are the winners.
But I am laughing to myself that when I am finally doing Giant 1.0 with 2*32 you will be probably doing that with 2 beasts ?

 

[karol]

Get 3 days in out of 7. Do the best you can to take a day off between sessions.

So Geoff,
What is more important. Do progress comparing to the previous week or do the training?
Example:
Week 1 - 50 reps,
Week 2 - ?
Better do 30 - 40 reps when tired or skip the day and then do 50 reps? Or 55?
I assume doing training when tired gives us some extra benefits as well. Maybe some extra stimulation? And for sure psychological kick.

 

[karol]

Ok.
Week 2 day 1 done. After 3 days off ( 1 extra ):

Surprise!
55 reps. Not seeing strength difference but:
1. All reps gone easier,
2. Even with a bit shorter brakes I felt more ready for the next series. Shorter puffing.

So it looks like my cardio improved??
I think my body just started getting used to the density of the program. Normally I have as long brakes as I need. Or longer.
Overall I find the progress significant. Maybe numbers are not impressive but I feel the training way easier to finish.
Let's see what will come next??

Now a quick shower, a stake (miedium size - half a kilo) with salad, coffee and relax.

 

[John Grahill]

So Geoff,
What is more important. Do progress comparing to the previous week or do the training?
Example:
Week 1 - 50 reps,
Week 2 - ?
Better do 30 - 40 reps when tired or skip the day and then do 50 reps? Or 55?
I assume doing training when tired gives us some extra benefits as well. Maybe some extra stimulation? And for sure psychological kick.

Not Geoff but I think you've got options. Firstly, cut back to 20 minutes if you're normally doing 30. Also just "coasting" once in a while I think is fine. Additionally, as long as you're getting 3 workouts in 7 days, taking an extra rest day works too. Finally, it depends on how tired you really are. By this I mean I've had some super workouts and progress when I'm feeling less than ideal. There have been days where I started and as the workout progressed I "came alive" for a lack of a better term! I think deep inside we each know when to push through it and when not to. From the sounds of your most recent workout you did the right thing!

 

[John Grahill]

With respect to the Pat Flynn podcast with Geoff, I watched it and it was informative. I like Pat's programs too and respect his dedication. He too is somewhat of a minimalist.

During the Podcast Geoff indicated that "older" guys could truly benefit from the Giant and I don't disagree. However I emailed him and gave my 2 cents. I think trainees from any age can benefit from the Giant. Back in my 20s I like so many others chased that Chevy truck bench. I did fairly well but injured myself (rotator cuff and the like) often. The result was pressing overhead with a barbell hurt. Once I started kettlebells and pressing them I refound and strengthened my groove and can press overhead again.

My point's this, had I known about kettlebells and the double clean and presses, squats, push presses, etc. that can be done with them I could have had more productive training in my "strong" years and been better conditioned and more functionally strong....I hate that term "functional strength" but oh well. I could have trained like I prefer, by myself without the need of a spotter who inevitably yells "come on" pushing you to an extreme wherein the injuries occur.....oh well better late than never.

 

[Stuart Elliott]

I've stopped recording the amount of sets I did, its quite liberating. The way I see it is if im able to use my 10rm for 1.0, 1.1 and 1.2 I'm progressing and then at the end if the next pair of bells up in weight are my new 10 RM i've progressed, and go again.
Some days I find my recovery is quick and I do more and some not, I guess that's life.

 

[Ronzi]

I agree with John Grahill. I wish I would have found KB training when I was in my 20's. I look and feel better than I did 20 years ago when I was a gym rat.

 

[Cearball]

With respect to the Pat Flynn podcast with Geoff, I watched it and it was informative. I like Pat's programs too and respect his dedication. He too is somewhat of a minimalist.

During the Podcast Geoff indicated that "older" guys could truly benefit from the Giant and I don't disagree. However I emailed him and gave my 2 cents. I think trainees from any age can benefit from the Giant. Back in my 20s I like so many others chased that Chevy truck bench. I did fairly well but injured myself (rotator cuff and the like) often. The result was pressing overhead with a barbell hurt. Once I started kettlebells and pressing them I refound and strengthened my groove and can press overhead again.

My point's this, had I known about kettlebells and the double clean and presses, squats, push presses, etc. that can be done with them I could have had more productive training in my "strong" years and been better conditioned and more functionally strong....I hate that term "functional strength" but oh well. I could have trained like I prefer, by myself without the need of a spotter who inevitably yells "come on" pushing you to an extreme wherein the injuries occur.....oh well better late than never.

Someone already mentioned this other video but I thought I would link it as I actually preferred it to the one with the giant in the title & the programme is also referenced here.

 

[Geoff Neupert]

So Geoff,
What is more important. Do progress comparing to the previous week or do the training?
Example:
Week 1 - 50 reps,
Week 2 - ?
Better do 30 - 40 reps when tired or skip the day and then do 50 reps? Or 55?
I assume doing training when tired gives us some extra benefits as well. Maybe some extra stimulation? And for sure psychological kick.

@karol -

Do the training.

One of my favorite quotes is from Ralph Waldo Emerson, an 19th American poet and "thinker,"

"Do the thing, have the power."

If you just show up and do the work, you'll get the results. In fact, I think you'll experience what most have - they happen naturally.

 

[guardian7]

Results.
Here are my volume gains after just one more workout to go. Missed one rep 4 workout in week 3 and took an extra couple of days to get back on track. Otherwise, program as written with almost daily walks and mobility but running no other programs. For context, I am 52, a college instructor with a sedentary job, fit and healthy for my age with no weight or health problems, but below the average of SF forum participants in terms of strength/endurance. I had five weeks of one of Geoff's other double KB programs that was a front squat and press program last fall before the giant.

Rep 6 day from 42 to 57 (got interrupted week 1 so throwing out the data). Rep 5 from 35 to 55! Work capacity gains in one month are extraordinary. I have some low hanging fruit due to my level and improved form but still. Will report back on my RM test after a couple of days rest. Best 19 bucks I ever spent on fitness! I think this program can scale from fit and healthy but fairly average middle-aged guys like me to cyborgs like Harald Motz due to the individualized RM baseline and autoregulation and density programming. I will repeat some variation of the Giant series next. Shoulders feel fine. I did some warmup and cooldown work as suggested in another post in this forum.