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Kettlebell Geoff Neupert "THE GIANT" ??

breasoner121 said:
Wow! I’m going on vacation next week so I thought I’d practice around with 1 bell 1.0. Way harder than I thought it would be! I even went a bell smaller than I needed and thank goodness. I used a 24kg and did not count reps but my guess is 50-60 per arm. I can’t believe how much my heart rate spiked, I am either way out of shape or weaker than I thought. When I get home I’ll run the full 4 weeks and see how much I improve.
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Here is my heart rate from yesterday. This includes about 6-7 minutes for a warmup them 25 minutes of sets of two. I got in 13 sets each arm (not doubles) with the 32kg.
You can see how the heart rate gets up. Giant 3.0
 

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Archer said:
Here is my heart rate from yesterday. This includes about 6-7 minutes for a warmup them 25 minutes of sets of two. I got in 13 sets each arm (not doubles) with the 32kg.
You can see how the heart rate gets up. Giant 3.0
Click to expand...
My heart rate jump to like 160-170 via my Apple Watch witch is turned to the inside of my wrist so I’m not sure how accurate. I’m thinking I probably pushed to hard. When I actually do the program I’ll do the Light, medium, hard then deload weeks. Very nice work with the 32kg that’s impressive
 
breasoner121 said:
My heart rate jump to like 160-170 via my Apple Watch witch is turned to the inside of my wrist so I’m not sure how accurate. I’m thinking I probably pushed to hard. When I actually do the program I’ll do the Light, medium, hard then deload weeks. Very nice work with the 32kg that’s impressive
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I was wearing a Garmin watch also turned to the inside of my wrist.
 
Hi guys,
I’m halfway on my second run of Giant 3.0 with uneven 20&16 pairs. When I finish this run I want to test my Rep Max. What is the “proper” way to test your RM, especially if using odd bells.
 
bangtguh said:
Hi guys,
I’m halfway on my second run of Giant 3.0 with uneven 20&16 pairs. When I finish this run I want to test my Rep Max. What is the “proper” way to test your RM, especially if using odd bells.
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I’d do a rep max, rest for ~5 minutes, swap hands, and test it again. Then split the difference. My off the cuff, completely non-scientific solution, by the way.
 
WxHerk said:
I’d do a rep max, rest for ~5 minutes, swap hands, and test it again. Then split the difference. My off the cuff, completely non-scientific solution, by the way.
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What’s your warm up? Do you do some reps first to “oil the machine” before going for RM?

And what’s “split the difference” means?
Thank you for your response.
 
bangtguh said:
What’s your warm up? Do you do some reps first to “oil the machine” before going for RM?

And what’s “split the difference” means?
Thank you for your response.
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I always warm up with some very light halos and a few light sets of what I'm doing that day. For instance, when I ran the Giant series I would warm up with ~four clean & press sets at 1/2 my work weight before starting my work sets.

Same with any other movement. I'll do light snatches before snatching, etc.

My apologies, I should have been clear. By split the difference, I mean add both sets and divide by two. Let's say with 20kg left and 16 kg right you get 10 reps. Then, with 20kg right and 16 kg left you get 12 reps. Add the 10 reps and the 12 reps to get 22 total reps. Then divide by the two sets for 11. This example would have an 11 rep max. Simply put, "split the difference" is the average (11) for the two sets.
 
WxHerk said:
I always warm up with some very light halos and a few light sets of what I'm doing that day. For instance, when I ran the Giant series I would warm up with ~four clean & press sets at 1/2 my work weight before starting my work sets.

Same with any other movement. I'll do light snatches before snatching, etc.

My apologies, I should have been clear. By split the difference, I mean add both sets and divide by two. Let's say with 20kg left and 16 kg right you get 10 reps. Then, with 20kg right and 16 kg left you get 12 reps. Add the 10 reps and the 12 reps to get 22 total reps. Then divide by the two sets for 11. This example would have an 11 rep max. Simply put, "split the difference" is the average (11) for the two sets.
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Very clear explanation. Thank you sir!
 
Lots of good info in here. I purchased The Giant a while back and haven't gotten to run it just yet. I may run this or King-Size Killer after I complete The Wolf in a few weeks. I had a couple of questions regarding the program for those who have ran it in the past or are currently running it.

I'm working/eating on leaning out, with the Giant combined with a caloric deficit diet will this burn fat? Or build muscle or both?

Also, could this program be paired with another program say "You Don't Know Squat"? I know Geoff's double KB programs are usually meant to be worked alone. Curious since this is an autoregulated plan.
 
Depends on which giant you do. 3.0 is lower volume so you could eat less on that maybe. But if you can get through The Wolf, just eat the same way while doing the Giant. I got DOMS just reading The Wolf haha.

Honestly for me, if I was trying to lean up doing the Giant, id start at maintenance calories and see how I went after 2 weeks. But my favourite type of 6 pack is filled with beer, and I never say no to dessert


I wouldn’t pair the Giant with anything too strenuous.
 
So I have joined the 3.0 wagon. Week 1= 66 total reps c&j singles w/32kg. Clock was set for 25 min.
Week 2= 78 total reps. Clock was set at 30 min.
I have a confession though. Auto regulation is troublesome for me. If I go when I feel ready, then it’s too soon and I burn out too quickly. If I wait longer then I’m afraid I wait too long and get lazy. Sorry Geoff, but I’m still living by the timer.
I spent about 7 months in Strong last year.
 
Archer said:
So I have joined the 3.0 wagon. Week 1= 66 total reps c&j singles w/32kg. Clock was set for 25 min.
Week 2= 78 total reps. Clock was set at 30 min.
I have a confession though. Auto regulation is troublesome for me. If I go when I feel ready, then it’s too soon and I burn out too quickly. If I wait longer then I’m afraid I wait too long and get lazy. Sorry Geoff, but I’m still living by the timer.
I spent about 7 months in Strong last year.
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Yeah, that's one of the things I like about Swing Hard; EMOTM takes all the guesswork out of it.
 
Archer said:
So I have joined the 3.0 wagon. Week 1= 66 total reps c&j singles w/32kg. Clock was set for 25 min.
Week 2= 78 total reps. Clock was set at 30 min.
I have a confession though. Auto regulation is troublesome for me. If I go when I feel ready, then it’s too soon and I burn out too quickly. If I wait longer then I’m afraid I wait too long and get lazy. Sorry Geoff, but I’m still living by the timer.
I spent about 7 months in Strong last year.
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How about using a HR monitor? Start next set when HR drops to ~100 for first 4 sets, and ~115 from 5th set works for me.
 
AndyDo said:
How about using a HR monitor? Start next set when HR drops to ~100 for first 4 sets, and ~115 from 5th set works for me.
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I actually am wearing a Garmin watch, which I use to record the data. Funny I hadn’t thought of using it when to go on the next set.
Attached is Friday’s session- sets of 1. Graph also includes warmup. That long pause a few minutes into it is where I had a toilet call after getting started the warmup.
 

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Archer said:
So I have joined the 3.0 wagon. Week 1= 66 total reps c&j singles w/32kg. Clock was set for 25 min.
Week 2= 78 total reps. Clock was set at 30 min.
I have a confession though. Auto regulation is troublesome for me. If I go when I feel ready, then it’s too soon and I burn out too quickly. If I wait longer then I’m afraid I wait too long and get lazy. Sorry Geoff, but I’m still living by the timer.
I spent about 7 months in Strong last year.
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Same problem here. Geoff sent out an email "The downside of autoregulation" which addresses this?
 
I like autoregulation. I finished Strong in 2015 using two 80 pounders and was able to get all the high volume day's worksets done with two minutes or less rest in between sets. I was a bit heavier and 7 years younger. This year, at 57, I was able to finish the work sets but I needed more time between sets. I needed some autoregulation.

Here's what I learned: I'd rather take 'longer' than I need (which still is within reason for a workout)...it keeps my form in check avoiding injury and made some of these sessions more "recoverable"! Density may suffer a little bit but the overall quality of the reps increases and after several sets you still feel worked but not destroyed .... and the results were just as good in my mind.

Just my opinion, everyone's mileage is different!
 
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