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Kettlebell "Giant 1.0"

Today was my heavy day of week 3 where I planned to push myself a bit. I ended up adding 3 more reps to my previous total and banged out 45. I was ready to stop “mentally” at 39 but said eff it and pushed through lol. Felt really strong today.

On a side note I’ve been playing with a new
“Pre-workout” when I say pre workout I’m being kind of sarcastic as I could never handle those caffeine chemical filled monstrosities others take. But I started drinking a half glass of water with a squeeze of lemon, honey, and a few punches of pink salt. And Ive noticed a difference in the quality of my session. I take it about 30 prior.
 
pink salt
curious why pink salt and not normal salt

I used to regularly have warm water, lemon, and honey first thing in the morning on an empty stomach for almost 6 months last year. It definitely feels good and wakes me up. But ever since a cousin, who is a dentist, said how harmful lemon juice can be to the teeth, somehow that image stuck in my head and I stopped following that routine. But I do know that even warm water with lemon is a good metabolic booster and also helps in gut health. But I never knew that it would help for working out !!!
 
I like the combination of squats and C&P, so I was looking into Dry Fighting Weight. The thing is, at the moment I only have 1 KB Pair, 2x 20kg. That is my 10 RM, not a 5rm for DFW. But 10RM is a good fit for the Giant.
I was thinking: Has anyone run the giant but alternating the squat and C&P per set. That way you combine the exercises from DFW with the reps from the Giant, which fit better with a 10RM.
I started DFW kballs remix. wanted to add squats and pull ups and Also my right supraspinatus is a but achy, so I didn't want to make it angrier with the giant 1.2
searching through the subR someone already did the math lol
I started doing (with my 10rm) 5, 7, 8 reps ladders. my squat is weaker closer to 5rm with the same weight so I'm doing 5, 3,2
like that the numbers are always 10 (like 5 C&P, 5dfsq, then 7 C&P, 3 dfsq)
round numbers make no sense but I like it lol
 
curious why pink salt and not normal salt

I used to regularly have warm water, lemon, and honey first thing in the morning on an empty stomach for almost 6 months last year. It definitely feels good and wakes me up. But ever since a cousin, who is a dentist, said how harmful lemon juice can be to the teeth, somehow that image stuck in my head and I stopped following that routine. But I do know that even warm water with lemon is a good metabolic booster and also helps in gut health. But I never knew that it would help for working out !!!
I just like pink salt more, but I’m sure any sea salt would work. From what I understand there’s science behind it, salt increases the blood volume also helps keep your electrolytes up. I’m not a scientist or a Dr. so I’m not sure what that even really means lol but it seems to work for me. I’ve used this same mixture for years when I get migraines and it always helped, there’s something to it.
 
I’m not sure which clean & press thread it is in, but I watched the strongashec clean and press 5 mistakes video and those cues worked great this morning, bells were much closer to my body and less banging. My lower back has been a little stiff recently and I think these cues might help that, with the bells being much closer to my body on the drop.

Ps, sets of 3 count as cardio haha I’m drenched!
 
Also my right supraspinatus is a but achy,
I have issues with my right suprasinatus too .. and I've been following the drills from the 'Bulletproof shoulders' by @AleksSalkin and it has been helping me quite a bit. I'm sure you can find all that on different videos but I find having all of it in a single place more convenient !! You might want to try if you want to make your shoulders more resilient !!
 
I have finished the next step, giant 1.1 with the following results:
I used the 20/25/30/25 split

weekrepsreps per minute
12704,50
23364,48
34144,60
43875,16
Additionally i did some liss (rowing, swimming, rucking) and some deadlift cluster. (Up to 8 Cluster of 5 reps wiht 110kg/80% per week)
The numbers show again clear progress similar to 1.0 and i hope 1.2 will go on the same way.
 
Oops I meant 3/4/2. Good catch.

I wanted to keep the med/heavy/light arrangement because I figure Geoff knows his stuff. I just think I need more of a bridge to get to reps of 1.0

Maybe I’ll do a 3.2 afterwards . I need to own the weights before moving up to try and avoid those good ole injuries.

Cheers

Ben

So I decided to go with 3.1 and managed to get 2 sessions in before my rib told me no.

I did get significantly more reps in those 2
Sessions than my first run

37 reps vs 24 reps in 20 min
32 reps vs 25 reps in 20 min.

Clearly the programming works. Now I’ve just got to find something I can do to maintain while my rib heals. Probably some crawling, loaded carries and maybe some rows. If I can handle the cleans I might do that.

Can’t wait to get back to the Giant!

Cheers

Ben
 
I have finished the next step, giant 1.1 with the following results:
I used the 20/25/30/25 split

weekrepsreps per minute
12704,50
23364,48
34144,60
43875,16
Additionally i did some liss (rowing, swimming, rucking) and some deadlift cluster. (Up to 8 Cluster of 5 reps wiht 110kg/80% per week)
The numbers show again clear progress similar to 1.0 and i hope 1.2 will go on the same way.
Now those are some impressive numbers. Wow
 
So finished Giant 3.0 today with the following results:

Week 1: 86 reps - 20 mins
Week 2: 120 reps - 25 mins
Week 3: 150 reps - 30 mins
Week 4: 126 reps - 25 mins

Pleased with Week 4 as for the 2nd and 3rd sessions I've been knackered from no sleep but really gritted it out.

Most importantly my shaky 8 rep max at the start is now a solid 12 rep max. 12th rep was brutally tough but form was rock solid.

On to 1.0 next week!
 
As i run 3.0 for the 3rd time I find it hard to get
more than 40ish total reps especially on fridays sets of 1. You have to really limit the amount of rest in between to knock out 45-50 sets in 30 min. And the sets of 3 are still pretty challenging to say the least….But I got to say these 32s are starting to feel really comfortable.
 
I have issues with my right suprasinatus too .. and I've been following the drills from the 'Bulletproof shoulders' by @AleksSalkin and it has been helping me quite a bit. I'm sure you can find all that on different videos but I find having all of it in a single place more convenient !! You might want to try if you want to make your shoulders more resilient !!
Thanks I'll get it.
last year my shoulder got better just doing dead hangs, but never went to zero. got to 1-2/10. after that I had to remove the bar and fix the walls (before moving to a new home)
in the mean time I've been using portable parallels but it's not the same as dead hang
I think it got angry again after doing band pull aparts between sets of the giant 1.1
 
Yesterday I completed my first week of the Giant 1.0 with double 20kg. I decided to do the program as designed and not implement squats, like I asked in an earlier post. Got in a total of 201 reps for the 3 sessions. The heavy day of 6 reps got me good, but I today I feel great after the 4 rep session yesterday. My upper back feels strong and stable. Altough I must admit: Yesterday I also watched the Strong DVD for the frist time, so I got some cues for the C&P. Because of this my technique (and tension) was better in yesterdays session.
KB Strong is really great stuff. Frist I planned on doing strong as my first Doubles program, but having never practiced with doubles before I was a bit conservative and bought a 2nd 20kg, which turned out to be a 10rm instead of 4-5rm. Because of this I started the Giant. When I'm done with the Giant (I plan at least to complete 1.0, 1.1. and 1.2) I want to buy a heavier pair and stil start KB strong. But for now the explaination of the exercieses alone is worth the price of admission, even if I would never run the program.

For now I run 30 min session. On this threat I've seen people use shorter session in the 4th week. What would be best, use the 20 of 25 minutes format after 3 weeks of 30 minutes?
 
I use 20/25/30/25 format which I read about in here, changing each week. Thought it worked really well and felt like I worked towards that peak in week 3 and then backed off the week after.

First day of 1.0 yesterday. The sets of 5 really felt like a different kettle of fish compared to the 2s or 3s of 3 0. I managed 8 sets in 20 minutes for 40 reps which I was pretty happy with. 6s tomorrow feel daunting at the moment!

Loving the Giant so far.
 
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