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Kettlebell "Giant 1.0"

mvikred said:
Interesting to know that it didn’t work. Then maybe volume is the name of the game? I can’t recollect the article but I remember reading about how someone got a 1/2 BW press. If I can find the sticker easily I’ll share it but I remember that sticker having a few interesting points.
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You thinking of this one?

www.strongfirst.com

My Journey to the Beast: Pressing a 48kg Kettlebell | StrongFirst

To press a lot, you must press a lot. One man's patient quest to press the Beast by combining building and peaking phases—accumulation and intensification.
www.strongfirst.com

or this one?

www.strongfirst.com

My 6-Month Plan for Pressing the Beast | StrongFirst

I was told I would never press heavy because of “poor shoulder mechanics." Despite this, I gave myself six months to work up to pressing the beast.
www.strongfirst.com
 
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John Grahill said:
As an example. Today I started the 1.1 and although I was excited to start the 1.0 with 36s I decided to stay the course with 32s and hit up the higher rep sets of the last phases. I had acgood workout with the 36s last Wednesday and a so so workout Friday. Be conservative and smart is my new motto!!
I went with a 30 minute session as a bit of a change. In 27:22 I complete 9 rounds of 6, 54 reps. I was fatigued. I certainly feel like it's enough for sure! .... Straight sets are tougher than ladders! I learned this again today! The 2.0 eases you into high rep sets with ladders but nothing preps you for multiple sets back to back. Wednesday will be fun. I can hardly wait!
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I plan to restart 3.0 with double 32s Monday. Hoping to push up into the 40 rep range. I want to really own these 32s
 
Yesterdays day 1 of 3.0 felt really good. The only other caveat to this session is I’m currently doing 15 min a day of reverse sled pulls to try and strengthen/rehab my bad knees. It didn’t overly fatigue me as of yet, we’ll see how it goes as the reps increase. I will say I was able to bang out 40 reps relatively easy on day 1, last time I ran it breaking 20 was a feat.
 
Gypsyplumber said:
Yesterdays day 1 of 3.0 felt really good. The only other caveat to this session is I’m currently doing 15 min a day of reverse sled pulls to try and strengthen/rehab my bad knees. It didn’t overly fatigue me as of yet, we’ll see how it goes as the reps increase. I will say I was able to bang out 40 reps relatively easy on day 1, last time I ran it breaking 20 was a feat.
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Great work GP, explode those things on Day 3.
 
Gypsyplumber said:
Yesterdays day 1 of 3.0 felt really good. The only other caveat to this session is I’m currently doing 15 min a day of reverse sled pulls to try and strengthen/rehab my bad knees. It didn’t overly fatigue me as of yet, we’ll see how it goes as the reps increase. I will say I was able to bang out 40 reps relatively easy on day 1, last time I ran it breaking 20 was a feat.
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Nice job!
 
Scrumdog said:
Week 1 of Giant 3.0 completed.

20 min sessions and 87 reps completed across all 3 sessions. 25 minute sessions next week.
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Week 2 of Giant 3.0 completed.

25 minute sessions and 120 reps completed across all 3 sessions. 30 minute sessions next week.

Must admit today I felt strong so instead of doing singles on D3 I did ladders up to 5, managed to complete 3 in the 25 minutes for 45 reps. The sets of 5 felt great so can't wait to finish and get on to 1.0.

One question I'd like to ask is around mobility. I work a desk job and have pretty poor posture with rounded shoulders (too much bench press when younger), can anyone recommend something I can do along with the Giant to try and improve this?
 
Scrumdog said:
Week 2 of Giant 3.0 completed.

25 minute sessions and 120 reps completed across all 3 sessions. 30 minute sessions next week.

Must admit today I felt strong so instead of doing singles on D3 I did ladders up to 5, managed to complete 3 in the 25 minutes for 45 reps. The sets of 5 felt great so can't wait to finish and get on to 1.0.

One question I'd like to ask is around mobility. I work a desk job and have pretty poor posture with rounded shoulders (too much bench press when younger), can anyone recommend something I can do along with the Giant to try and improve this?
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There's some great information in the BJJ Fanatics KB-SF videos on this topic.
 
Kev said:
Did anyone else utterly annihilate their first session of 2.0 only to find it really difficult to better their previous sets in the 2nd and 3rd session? Or is it just me?
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Kind of why I adapted the 20/25/30/25 time template. Find a good working pace for the first three weeks as the time increase each week will increase volume and then hammer the density in week 4. It has been quite effective in my book!
 
John Grahill said:
Kind of why I adapted the 20/25/30/25 time template. Find a good working pace for the first three weeks as the time increase each week will increase volume and then hammer the density in week 4. It has been quite effective in my book!
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It’s going to be solid but I reckon this week I can improve all 3 sessions. As for your plan I’ll run that when I repeat with 2x28kg in approx 5 weeks. I’m going to do 3.0 with my 2x32kg next week. I don’t know if I’ll need your template with that as the weight itself will regulate me I reckon.
 
Kev said:
It’s going to be solid but I reckon this week I can improve all 3 sessions. As for your plan I’ll run that when I repeat with 28kg in approx 5 weeks.
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It's been great. Last year I burned myself out with 30 minute sessions....I'm sure it's just a mental thing but I found myself overdoing the volume and density each week and my form suffered. I experimented with this time suggestion from Geoff and it's been great!
 
John Grahill said:
It's been great. Last year I burned myself out with 30 minute sessions....I'm sure it's just a mental thing but I found myself overdoing the volume and density each week and my form suffered. I experimented with this time suggestion from Geoff and it's been great!
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I’ll definitely use it.
 
Kev said:
Did anyone else utterly annihilate their first session of 2.0 only to find it really difficult to better their previous sets in the 2nd and 3rd session? Or is it just me?
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Yes. I ran 30 minute sessions for 3.0, 1.0 and 2.0 for the 1st 3 weeks. Deloaded on week4 to 20. For 1.1 and 1.2 did 20 minutes. In regard to crushing it, it's because you're only doing 50-60% of your rep max. It's a tonic. The 7's and 8's beat the stuffing out as you get to the them the 4th or 5th time.

Awesome work with the 28s Kev.
 
BrianCF said:
Yes. I ran 30 minute sessions for 3.0, 1.0 and 2.0 for the 1st 3 weeks. Deloaded on week4 to 20. For 1.1 and 1.2 did 20 minutes. In regard to crushing it, it's because you're only doing 50-60% of your rep max. It's a tonic. The 7's and 8's beat the stuffing out as you get to the them the 4th or 5th time.

Awesome work with the 28s Kev.
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2x25kg at this point. Next cycle is the 2x28kg. But thanks.
 
Is there anything wrong with switching from doubles to single bell once in awhile? Say if you're just not feeling the doubles as you're a little wore down or nursing a tender back?
 
@HUNTER1313 , Seems like it would be okay; the original program was written for single KBs in Kettlebell Express Reloaded. I've also read of others running the program with a single KB.

It might be cool to use that as a sort of deloading tactic, too. I wonder what others think.
 
HUNTER1313 said:
Is there anything wrong with switching from doubles to single bell once in awhile? Say if you're just not feeling the doubles as you're a little wore down or nursing a tender back?
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You can but it’s going to turn into a conditioning session which may kind of defeat the purpose if you are beat up or fancy a change of pace. Between one of the giants I took a week off and then got back into it for that very purpose. If memory serves I did the first week of 1.2 I think and decided on a week off. If you run it single bell please let us know what it was like.
 
HUNTER1313 said:
Is there anything wrong with switching from doubles to single bell once in awhile? Say if you're just not feeling the doubles as you're a little wore down or nursing a tender back?
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Just from a personal perspective I think it would be great! I think @Cearball theorized that the Giant in single bell fashion would be a great fat loss tool since you have twice the time under tension which really raises the heart rate....doing left side and right side one after the other. I think he may be right, though I haven't tried it yet. As to muscle gains, just because you may gain more with double bells certainly doesn't mean you won't gain any with a single bell. I say go for it.
 
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