Kettlebell "Giant 1.0"

[bangtguh]

Just finished W1D2 of The Giant 1.1 with 16kg bells.
You know it's a good workout when rack position becomes like an oasis you longed for in a desert.
And it is hard to concentrate on the rep counts especially on the later sets.
Managed to do 4x8 and 1x7 on the last set for 20 minutes.

 

[Halfakneecap]

I’m temporarily switching from Strong phase 2 to Giant 3.0 double rack squats due to my elbow tendinitis annoying me. High volume seems to aggravate it. With a lot less cleaning, it puts less strain on my elbow.
I’ve done 3.0 C&P before and enjoyed it and haven’t squatted in a long time so using 2x16 and focussing on form.


It’s been a while so I’m anticipating my legs being sore the day after tomorrow.

 

[breasoner121]

Just Finished week 1 of 1.0 with double 24’s. Lots of great advice in this thread! Thank you all.

 

[MikeMoran]

Hit 5 reps of 2x28kg! Getting back to 32kg soon. Gonna take a break and do some Iron Cardio with 28kg single for 4-6 weeks and then retest.

 

[Cearball]

Results from loose following of Giant 3.0 with a single 24KG from 1st July.

Been manic in work & high stress for the last two months.
Coupled with house moving drama that dragged out for one & a half years
Knowing this I have trained when I felt like it during the last two month period.
Also managed to catch covid again during this four month timeframe & have generally been run down.

This has led me to train over the last 120 days 23 times.
Or 1.34 times a week.

This is the first time I have tested my 24kg press since before July 1st but am but sure exactly when.
I went through my training log to try & find when I last tested my press but fear I didn't record it as it wasn't a planned thing.
I felt good on a rest day & just picked up the 24KG bell & went for it but I am 90% certain from memory I got 7 reps both left & right.
This was a surprising PB for me.

Anyway today I tested again as I am moving into a different programme.

I got 7 reps left & 9 reps right.
So another PB at least on my right side.

Just sharing this as weirdly I have had more success with this prolonged half assed following of the Giant 3.0 than I did last time when I did it stricter with double 24 Kg bells.

Also I think I have somehow managed to lean out.
My weight reads the same & even the BF analyser (crappy electro ones built into the scale) but I have gone down a belt notch & clothes that haven't fit for a long time suddenly do.

I look leaner around the waist but still far to go on that front.

 

[Gypsyplumber]

Kind of off topic but after doing so much double kettlebell pressing I had to take a bit of a break. Haven’t been pushing much just doing some body weight and lighter KB work with the 24s. Decided to play with the 32 today and was doing some c p ladders. Made me want to really focus on owning the single 32 in the CP. I would like to make it my “light weight” and not my heavy day weight. Should I run 3.0 again with it? Are there any other programs that use smaller ladders than The Giant 2.0? I feel the ladders might be the way to go in building more capacity.

 

[lais817]

Kind of off topic but after doing so much double kettlebell pressing I had to take a bit of a break. Haven’t been pushing much just doing some body weight and lighter KB work with the 24s. Decided to play with the 32 today and was doing some c p ladders. Made me want to really focus on owning the single 32 in the CP. I would like to make it my “light weight” and not my heavy day weight. Should I run 3.0 again with it? Are there any other programs that use smaller ladders than The Giant 2.0? I feel the ladders might be the way to go in building more capacity.

Are you in a position to do something like the Chinese food for pressing gains program? Pretty much organised GTG with ladders, but I don't think you could run it at the same time as a C+P heavy program. Maybe alongside S&S or Q&D perhaps? I'm sure somebody else has more of an idea

 

[John K]

Kind of off topic but after doing so much double kettlebell pressing I had to take a bit of a break. Haven’t been pushing much just doing some body weight and lighter KB work with the 24s. Decided to play with the 32 today and was doing some c p ladders. Made me want to really focus on owning the single 32 in the CP. I would like to make it my “light weight” and not my heavy day weight. Should I run 3.0 again with it? Are there any other programs that use smaller ladders than The Giant 2.0? I feel the ladders might be the way to go in building more capacity.

If you like ladders, this classic is pretty great:

Start @ 3 ladders of (1, 2, 3) - build up to 10 ladders, never adding more than one ladder a day; then ...
Add a rung (1, 2, 3, 4) - start at 3 ladders, build up to 6 ladders; then ...
Add a rung (1, 2, 3, 4, 5) - start at 2 ladders, build up to 4 ladders.

Never be in a rush to add ladders.

 

[Halfakneecap]

Kind of off topic but after doing so much double kettlebell pressing I had to take a bit of a break. Haven’t been pushing much just doing some body weight and lighter KB work with the 24s. Decided to play with the 32 today and was doing some c p ladders. Made me want to really focus on owning the single 32 in the CP. I would like to make it my “light weight” and not my heavy day weight. Should I run 3.0 again with it? Are there any other programs that use smaller ladders than The Giant 2.0? I feel the ladders might be the way to go in building more capacity.

I’ve only done 3.0, I liked it because it was lower reps, and I wanted strength. I definitely got benefit from it.

Strong is also unreal for going from low reps, to high reps. I got stronger but also definitely gained work capacity so for me a win win

3.0, then strong!

 

[John Grahill]

I’ve only done 3.0, I liked it because it was lower reps, and I wanted strength. I definitely got benefit from it.

Strong is also unreal for going from low reps, to high reps. I got stronger but also definitely gained work capacity so for me a win win

3.0, then strong!

Or, on the flipside, try the Strong Program first then try the 3.0. My logic is that Strong will make your strength improve and the 3.0 would add in some density after you get stronger. Either way works in my book.

 

[mvikred]

If you like ladders, this classic is pretty great:

Start @ 3 ladders of (1, 2, 3) - build up to 10 ladders, never adding more than one ladder a day; then ...
Add a rung (1, 2, 3, 4) - start at 3 ladders, build up to 6 ladders; then ...
Add a rung (1, 2, 3, 4, 5) - start at 2 ladders, build up to 4 ladders.

Never be in a rush to add ladders.

The classic ROP Jurassic. Works every single time !! Used this to press the 40kg bell recently. Ran it with 28kg. Haven’t done it with double KBs but plan to do it soon.

 

[Cameron]

Quick update
About 2 weeks into Geoff's P3 protocol. I am mainly just doing the first level practices.
I feel tremendously better! Really, this is great stuff and hopefully will allow me to keep running The Giant for years to come. Both my back and knees thank you!

 

[Bkb]

The classic ROP Jurassic. Works every single time !! Used this to press the 40kg bell recently. Ran it with 28kg. Haven’t done it with double KBs but plan to do it soon.

Is ROP Jurassic posted for free anywhere or is it a paid program/class only?

 

[Steve W.]

Is ROP Jurassic posted for free anywhere or is it a paid program/class only?

As far as I can tell, "ROP Jurassic" is the "RKC Ladder" program in Beyond Bodybuilding. My impression is that the "ROP Jurassic" name came from one of the StrongFirst course manuals that includes it.

Summarized in this post:

If you like ladders, this classic is pretty great:

Start @ 3 ladders of (1, 2, 3) - build up to 10 ladders, never adding more than one ladder a day; then ...
Add a rung (1, 2, 3, 4) - start at 3 ladders, build up to 6 ladders; then ...
Add a rung (1, 2, 3, 4, 5) - start at 2 ladders, build up to 4 ladders.

Never be in a rush to add ladders.

And explained in this video:

 

[Bauer]

Is ROP Jurassic posted for free anywhere or is it a paid program/class only?

You can find it here, too:

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

 

[lais817]

Anybody suffer any Rotator cuff issues whilst on a clean and press heavy plan? Definitely not a fault of the program, but 4 weeks into it I'm developing a bit of tenderness in the rear of my shoulders.

 

[mvikred]

You can find it here, too:

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

This is it !! Highly recommend it.

 

[SUOMI-PUKU]

Anybody suffer any Rotator cuff issues whilst on a clean and press heavy plan? Definitely not a fault of the program, but 4 weeks into it I'm developing a bit of tenderness in the rear of my shoulders.

I did last time round, although I believe my posture might be to blame for it as I recently got the same impingement feeling in my other shoulder in a period where I wasn’t training at all.

This time around I’m focusing on building a base first with static overhead stuff before I rush into 100s of double C+P reps.

I also plan to alternate between double and single bell blocks of different movements (C+P, Snatch, LCCJ) so I get a bit of variety.

 

[lais817]

I did last time round, although I believe my posture might be to blame for it as I recently got the same impingement feeling in my other shoulder in a period where I wasn’t training at all.

This time around I’m focusing on building a base first with static overhead stuff before I rush into 100s of double C+P reps.

I also plan to alternate between double and single bell blocks of different movements (C+P, Snatch, LCCJ) so I get a bit of variety.

Thanks mate, I'm definitely not trying to blame the program, I feel it's also my posture and technique, it's strange it's only reared it's head on the deload of week 4s 20min sessions

 

[Cearball]

I did last time round, although I believe my posture might be to blame for it as I recently got the same impingement feeling in my other shoulder in a period where I wasn’t training at all.

This time around I’m focusing on building a base first with static overhead stuff before I rush into 100s of double C+P reps.

I also plan to alternate between double and single bell blocks of different movements (C+P, Snatch, LCCJ) so I get a bit of variety.

I actually theorise that switching between single & double bell versions of the Giant would possibly be a good idea if running this programme long term for 4-6 months plus....
Different enough to help with pattern overload maybe