@jhpowers , the reason for this is that the 36s are heavy and I have really never done consistently high reps (above 5's) with them before. With the 2.0 it has ladders which means I can "ease" into higher reps....this helped me before using the 32s.
Then I'll go back to the 1.1.
An excellent insight as the density in 3.0 will definitely be a challenge..I think Strong and the Giant can be combined nicely.
I still think Strong! is a great program and would use it for using a 4RM where I wouldn't feel comfortable going for another rep if you know what I mean. The 8 weeks of pure strength work would be needed at that point. I would then consider skipping phase 2 of Strong and go to Giant 3.0 for 4 weeks and then either Strong Phase 2 or the Giant 1 and 2 series.
Just a thought.
Mark, excellent point (s)! I agree totally.An excellent insight as the density in 3.0 will definitely be a challenge..
If I may add to this..
If you wanna continue you can then shift to either slow and steady or short course..
How would you know what path to take?
If you get anywhere from 6-7 reps after 3.0 go slow and steady
If you get anywhere from 8-10 do short course
@Geoff Neupert Just a thought and some unasked for advice.
The thought...I've really noticed more in the way of rapid body composition changes with Giant than the other programs that I've done (and at 52 the hypertrophy was unexpected). After just 1.5 months I feel/look like I did after completing the slow course of Strong over much more time.
The unasked for advice...Why not write a sequel to Strong on density programs? You could write some chapters on density programming the why's, the effects, and how to strategize with auto regulation (deloads, etc) then just bundle your most popular density programs: DFW, RMF, Giant 1-3.
I just think that it would be nice to pull together the threads of some of your best programs in a single title with the kind of big picture guidance that Strong offered (but this time around programing).
They're even harder than a bunch of barbell clean and presses, because at least with those, the rack position can be a bit of a rest if you need it. Not with these. Once you start, you're committed. It's like swimming across a lake (though failure isn't quite so expensive as that!)!
Every new step I take with this makes me further appreciate how well thought out this program (which seems SO SIMPLE) really is. Maybe a bit overwrought, but it reminds me of Salieri describing Mozart in Amadeus......
Displace one note, and there would be diminishment. Displace one phrase, and the structure would fall.
@John Grahill and @Mark Limbaga these are great insights. I think that the various Giant and Strong programs can be assembled like lego blocks for various goals: strength, fat loss, etc and various stages of training. I'm really interested to see how people's experience develops putting the pieces of these two programs together in various ways.
Talk about WTH effects. I'm kind of amazed about the whole body impact (strength, hypertrophy and fat loss) of doing just the double C & P.
P.S. would be entering my deload week of 1.1 this week but I just got the second dose of the vaccine yesterday. I feel like I got beat with a baseball bat all over my body. I guess I'll either take a couple of days off or start my deload early.
@taro , you were absolutely right. I tried the 32’s this evening and hit 11 C&P. I’d not pressed double 32’s in a couple years or so and had the “ear worm” reminding me. Therefore, I accidentally put a touch of push into my presses. After resting ~3 minutes I did 15 sets of 4 in the next 21 minutes. It felt really good and started grooving the heavier press. Heart rate is attached:31x5?
Not too light kbs?
@John Grahill and @Mark Limbaga these are great insights. I think that the various Giant and Strong programs can be assembled like lego blocks for various goals: strength, fat loss, etc and various stages of training. I'm really interested to see how people's experience develops putting the pieces of these two programs together in various ways.
Talk about WTH effects. I'm kind of amazed about the whole body impact (strength, hypertrophy and fat loss) of doing just the double C & P.
P.S. would be entering my deload week of 1.1 this week but I just got the second dose of the vaccine yesterday. I feel like I got beat with a baseball bat all over my body. I guess I'll either take a couple of days off or start my deload early.
This might be a dumb question, but so you guys squeeze your glutes on presses? I noticed it makes my presses WAY harder. I might need to do Giant 0.9 and drop a single rep from the sets next week
@taro , you were absolutely right. I tried the 32’s this evening and hit 11 C&P. I’d not pressed double 32’s in a couple years or so and had the “ear worm” reminding me. Therefore, I accidentally put a touch of push into my presses. After resting ~3 minutes I did 15 sets of 4 in the next 21 minutes. It felt really good and started grooving the heavier press. Heart rate is attached:View attachment 12946
Just finished 1.0 with a pair of 24s, it's my 3rd cycle through it , the previous 2 were with single bell 24 then 28kg but I was hitting over 20 sets on most sessions so decided to take the plunge with doubles.
I haven't worked with doubles for a few years, the double cleans are another level from singles. I took week 1 conservatively getting used to doubles, 7 x 5, 6x6 and 10 x 4. Week 3: 12 x5, 10 x 6, 16 x 4. Week 4 deload.
On rest days I'm still doing easy runs and some mobility work OS and mace.
We are having renovations to our house and are without a kitchen, so my diet isn't the best, but I've gained thickness across the shoulders, back, arms, some chest and legs, noticeably quads and calves, the only squats I'm doing are for warm up....I'm 45.
I was going to stick to another of Geoff's programs that is FSQ and C&P as I thought KB strong looked too upper body focused, but underestimated the lower body and systemic demands of cleaning so much which I neglected like many others when I first started KB lifting. I swear my calves are growing.
I saw my girlfriend for the first time in a week & she said " have your arms gotten bigger!?" Out of the blue during a conversation.
Still on giant 1.0
Eating like a horse ATM to.
The other night after work (where I had two meals & a few snacks) I are 2 McDonald grand big Mac's & 40 chicken nuggets ??
I am not the expert but it seems like a 60 rep range is more the intention of the program. It is a bit of everything, work capacity, hypertrophy, weight management, not a high rep endurance program.
Just finished 1.0 with a pair of 24s, it's my 3rd cycle through it , the previous 2 were with single bell 24 then 28kg but I was hitting over 20 sets on most sessions so decided to take the plunge with doubles.
I haven't worked with doubles for a few years, the double cleans are another level from singles. I took week 1 conservatively getting used to doubles, 7 x 5, 6x6 and 10 x 4. Week 3: 12 x5, 10 x 6, 16 x 4. Week 4 deload.
On rest days I'm still doing easy runs and some mobility work OS and mace.
We are having renovations to our house and are without a kitchen, so my diet isn't the best, but I've gained thickness across the shoulders, back, arms, some chest and legs, noticeably quads and calves, the only squats I'm doing are for warm up....I'm 45.
It is actually insane how many people are noticing huge hypertrophy gains on this program. I really want to the it a go but I don't have doubles yet! Can't wait until I do and I'm strong enough!Double KB is a game changer. Medium-high volume of half bodyweight more or less produces incredible metabolic demands to adapt. Guys in their 40s and 50s are experiencing hypertrophy on this program.
I agree with this but I also think it depends on the individual and the resistance. With the 36s I was only in the 40 range during week one and mid 50s by the peak. Only 1 day did I get more than 60 reps. However, the program "worked ".I am not the expert but it seems like a 60 rep range is more the intention of the program. It is a bit of everything, work capacity, hypertrophy, weight management, not a high rep endurance program.