Kettlebell "Giant 1.0"
- Thread starter John Grahill
- Start date
Ian CL
Level 7 Valued Member
Thanks! In retrospect I probably could have started with 28s. But having a baby at home and recovering from a minor surgery I thought I should be conservative. 1.1 might be a good option over 30min with longer rest periods.
BrianCF
Level 7 Valued Member
Week 1 complete. Grabbed the 55s for easy day. As the GIANT Godfather Don John Grahill and I discussed, needed to suck it up and try the 55s vs. 45s. Glad I did.
15 x 4 =60 in 29:35. I tried to clean and press every rep quickly with good form. Ate a lot yesterday. more than usual. AND.....
Used my rest days. I was tempted to do 5x5 kettlebell front squats and double swings.
I resisted temptation and my mantra was: "Do the program as written." I did some mulching and cleaned the house instead.
Can I add.....? DON'T
15 x 4 =60 in 29:35. I tried to clean and press every rep quickly with good form. Ate a lot yesterday. more than usual. AND.....
Used my rest days. I was tempted to do 5x5 kettlebell front squats and double swings.
I resisted temptation and my mantra was: "Do the program as written." I did some mulching and cleaned the house instead.
Can I add.....? DON'T
barrak
Level 6 Valued Member
Just finished Week 2 of 3.0 with 2x16K. Started the day by testing my max... it is now 8RM (was 5RM two weeks ago). Rested 5 minutes then did 20 minutes of singles every 30 seconds. I did every tenth single with 2x20K. Was never able to press 2x20K until this week.
Next week, I plan to up the rep count a bit; sets of 3 on Day 1 and sets of 4 on Day 2. I'll keep the singles for Day 3, though I'll try to double my 2x20K substitutions.
By the way, I expected DOMS in my calves but not in my rhomboids which are even more pronounced. Any cause for concern?
Next week, I plan to up the rep count a bit; sets of 3 on Day 1 and sets of 4 on Day 2. I'll keep the singles for Day 3, though I'll try to double my 2x20K substitutions.
By the way, I expected DOMS in my calves but not in my rhomboids which are even more pronounced. Any cause for concern?
John Grahill
Level 8 Valued Member
guardian7
Level 6 Valued Member
1.1 is more difficult and meant to done with the gains you got from 1.0. I went from 10 to 13 RM, which was great for 1.1. I would do 1.1 with the 24s and see if the volume is too high 80-90+ and then decide. It may also depend on your goals whether they are more strength-endurance focused or weight control-hypertrophy (strangely not opposite in this program). Those are great results by the way. You could also ramp it up to 30 min sessions.
guardian7
Level 6 Valued Member
No, that is an area that is often underdeveloped. Dan John has a good supplemental exercise called bat wings. I was surprised by the calf doms and growth there. I didn't expect it.
Ian CL
Level 7 Valued Member
I did 9x6 with 28s over 25min today. I might see how the sets of 8s go on day 2 and reassess. I think 30 min sessions with 24s would end up being alot of volume.
guardian7
Level 6 Valued Member
Yes, the key day to assess is the 8 day. The difference between 6 and 8 might surprise you. It did for me and others. Having said that the volume with the 28s is pretty good making it a tough call.
John Grahill
Level 8 Valued Member
Just speaking as someone who's done the programs, 9x6 over 25 minutes is actually better than I did on more than one occasion. I say that's the set you should use. This was especially true when using the 36s, where there were workouts I didn't even hit 50 reps! ... I think I only broke 60 reps during the 1 series a couple of times. ... Did I get stronger, yes! Did I outgrow some shirts, yes! Did it carry over to heavier bells, yes! Did I achieve high heart rates, yes! But there was no way I could get 80 plus reps in a session.
I sometimes think some put too much value on achieving a tremendous amount of reps. In my mind the achieving of super high reps per session, especially the first week, is a sign of not using heavy enough resistance.
My humble opinion is you need to find the "goldilocks" bell combo where they're heavy enough to challenge you and you still can attain some volume. 54 reps in 25 minutes is a great amount of volume and certainly more than enough in my mind.
I say use the 28s.
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barrak
Level 6 Valued Member
Sets of 8 won't be easy and might cause you to regret opting for 1.1 with the 28s. Still, I would say hold the course, if you can get in 4 or more sets. I would go conservative for this week with Day 2 and aim for 5+ minutes of rest between sets.
BrianCF
Level 7 Valued Member
In order to get more reps than 54, you need to do 7 sets which will get you to 56. Use the 28's, and do a set every 4:15 seconds.
I don't see a problem with starting heavy and if you get close to failure, drop down to the 24's
John Grahill
Level 8 Valued Member
Agreed...unless you are an absolute savage like @WxHerk who can play with 32s ... like every minute on the minute!
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WxHerk
Level 8 Valued Member
You are too kind, Senor Grahill!! I did start 1.2 this morning. 12 sets of 8 reps in 29:29. I initially almost dreaded 8 rep days, but after getting several sets my first couple 1.1 sessions I started looking forward to them. Needless to say, I'm "trepedatively" looking forward to Wednesday as it will be my first 9 rep session.
Yes the higher rep days are a bear and definitely a gut check but it is so good to look back with a little gratitude and satisfaction, knowing that you rose to the occasion and made it happen! The number of sets is irrelevant at first, it's just important that you swung the bat. After a couple of high rep sessions, then start to concern yourself with numbers of sets: if you want. Also, if you have a good groove and find yourself continuing to improve, add a week or two of whichever Giant Series you are on. Your improvement is the bottom line.
Edit: added today’s heart rate graph.
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guardian7
Level 6 Valued Member
You make a good point here regarding continuing the same program. Especially because I missed a couple of days (7s), I have decided to extend the Giant 1.1 two weeks before attempting 1.2. I am less advanced than most here, so I think I need to get a bit more 8 rep volume under my belt. All that really matters is whether you are making progress and your rate of perceived effort. If my 8 is still improving and I still feel a great effort then it is working still and I might be better off playing it out until it gets easy (can't imagine that frankly) or I need a deload and rest before starting 1.2. Ask Dan John says, the program was working so well I decided to screw it up! Things Are Going So Well, Help Me Screw It Up | StrongFirst
John Grahill
Level 8 Valued Member
You gentlemen make sense regarding adding some time to each phase. If you added 2 weeks to each segment of the "1" series it becomes 18 weeks. You could be more focused on " quality " weekly gains without burning out. In other words I think I pushed the volume too hard occasionally in order to make gains because "in 2 weeks I go to sets of 9 for my heavy day" if you know what I mean. This could be avoided. Hmmm.
Cearball
Level 6 Valued Member
I'm on giant 1.2 ATM.
Have chosen to repeat/reset to the start twice as health concerns caused me to take time off.
So I am currently in my third attempt. Only doing 20 mins sets but I have seemed to have stagnated around the 50 ish total rep mark regardless of if I'm doing 7 or 9 to sets.
I'm not really concerned about this though.
I'm doing about 150 C&P reps a week with a moderately heavy weight.
I envision good things are happening to my body even if I just continue hitting the same numbers for awhile.
Have chosen to repeat/reset to the start twice as health concerns caused me to take time off.
So I am currently in my third attempt. Only doing 20 mins sets but I have seemed to have stagnated around the 50 ish total rep mark regardless of if I'm doing 7 or 9 to sets.
I'm not really concerned about this though.
I'm doing about 150 C&P reps a week with a moderately heavy weight.
I envision good things are happening to my body even if I just continue hitting the same numbers for awhile.
guardian7
Level 6 Valued Member
Just like any program, I would suspect that the neurological benefits of starting something new would wear off after a few months and the low handing fruit of "suprised" body adaption as well and it will be harder to make the same rate of gains, especially for those using heavier weights. As you mentioned, it is significant volume regardless and it is easy to forget our starting point. I was disappointed yesterday because I had a tough day and worked out late and was not feeling the best and I did not progress a set but then I looked at my log of the volume of 1.0 and felt better. If I plateau for more than a couple weeks, I plan to switch to a low rep program and come back in a month or two.
Another strategy I learned from barbell training is to regress it for a week. Do a lower rep count and then start again. This two steps forward one step back approach is commonly used in barbell periodization programs to smash plateaus. Even very simple ones like Power to the People. Like sliding down a hill to go back at it faster after stalling instead of grinding away in the same gear.
John Grahill
Level 8 Valued Member
50 reps in 20 minutes? That's excellent! I had numerous sessions of 50 or less in 30 minute sessions! 50 in 20 is the old Bryce Lane's "have it all" program from years back. It was actually the end goal!!
Cearball
Level 6 Valued Member
Thanks.
I will be honest I was getting a little down on myself but then have to remind myself that 4 to 6 sets of 9 with what was previously my 10 RM is solid work.
Really enjoyed doing 50/20. It's why the giant series appealed to me.
I feel I chased rep totals too much doing it though.
The specified sets of the giant force me to rest more.
Generally leading to better quality reps.
I think if I ever did 50/20 again I will steal a few ideas from the giant & utilise them.
Probably the different rep sets part.