Level 7 Valued Member
Just from experience I think you could most certainly start the 1.0 or 2.0. Those are some excellent results!Today I concluded the fourth week of 3.0 with double 32s and I replaced the first half of the session with a rep max test. Very happy with the results!
My 5RM (admittedly fatigued after an 18-rep max test with double 24s) has turned into a 9RM. The last rep wasn’t hideous but it definitely took everything, and there’s no way I could I have done a 10th. That’s equal to the PR I managed after phase 1 of Strong! in 2020. There’s ‘muscle memory’ in there I know but to have achieved it in half the time is very pleasing.
While I was at it I thought I’d test my single 32 max. Again, I was fatigued from the double test but I got 7 on the left and 10 on the right (which had an extra 2 mins rest over the left). These are both lifetime PRs, and I was fresh last time I tested them years ago.
I ran it with 30-minute sessions and in week 4, I reduced the volume by 20% on week 3’s peak numbers.
Total weekly volume:
Week 1 = 84 (which included some sets of 5 push presses in my first session before deciding on 3.0 half way through, so would have been lower with strict presses from the start)
Week 2 = 96
Week 3 = 112
Week 4 = 90 (approx. 20% deload, and includes rep max tests)
Based on these results, I now have advice to ask for, please!
My ultimate goal is to strict press my 40 before my 40th birthday in August but I’d really like to milk the Giant first. As I see it, my options are:
1) 1.0 with double 32s, though this may be a little dicey on higher rep days. It’s probably my preference.
2) 1.0 with a single 32, as my goal centres on the single press. I feel I could delay the specificity until closer to the attempt but I do also feel my stability under the single could use some grooving.
3) 3.0 again with the double 32s to bring them up to a confident 10RM before 1.0.
4) 1.0 with CPP, at least on higher rep days or final reps within sets.
5) I have a 28 and a 36 coming this week so I’ve considered using the 28 and a 24 (with plates attached to bring it up to 28) and running 1.0 or 2.0.
6) Similar to the above but using the 28 and a 32 as an uneven pair for 1.0. I’ve never used uneven doubles though and I’m a little paranoid about my ‘touchy’ lower back.
7) 3.0 with the single 36 using CPP if necessary.
So many options, I realise; but I’m very glad to have them after a successful first shot at the Giant!
As an aside, body comp has remained very favourable, too. I’d just come off a long hypertrophy phase so I’m not sure I gained very much more muscle (especially using lower reps) but I retained every ounce of what I have. Only four weeks I know, but still.
Excited to keep running this wonderful, simple program! I love so many exercises, and the snatch nears the top, but I don’t think anything will ever steal my heart from the double clean-and-press.
EDIT: A couple of hours after I tested, I decided to have a shot at pressing the 40 on a whim. No luck on the left but it went up on the right!!! This was a total surprise and I credit my quick progress on it to the Giant. Unreal. Looks like my pressing goal timeline needs a little adjustment!
That's interesting! I thought the 2.0 was meant to be the last in the row (after 1.0; 1.1 and 1.2). Ladders with a rung of 8 on the heavy day with a 10 rep max seems pretty hard to me! ROP starts with ladders of 1,2,3 on a heavy day with a 5-8 rep max, which is way easier/ more doable than ladders to 8 reps with a 10 rep max I think.
When you did the 2.0, could you get the same daily training volume as when you were on the 1.0?
Doing the 2.0 at the end would certainly work but
I actually started the whole thing off with the 2.0. I figured the use of ladders would minimize fatigue and ease me into higher rep sets of the C+P.....at the time higher rep meant above 5...... It worked. I think it's also good way to go from the 1.0 to the 1.1 for the same reasons because the 1.0 has a heavy day of 6 and this becomes the light day in 1.1!
So many ways to get this done which I think is a fantastic feature of the program!
By the way @Dries S you are still a monster handling the 40 for the 1.1!!