I found running it back to back worked pretty well but we are all wired differently. I agree with the diminishing return thing which is why I have felt that some have not really used challenging bell/bell combos.Just finished second week of 1.2 with 45s. Did 13 x 8 in 29 minutes Let me preface this by saying. I like the workout AND it is working.
However I wonder if there is a rep point of diminishing returns. For example the limit of Rop is 75 each arm, yet perfecting the press was over 100
Second I think due to the volume, this might be a program best run once a year. I might rest for a week after. 300 presses in a week is pretty significant.
My plan is to test the 55's. If it's 7+ RM, run 1.0 with 55's and suck it up. The 45s are absolutely flying up. Working on perfect form. Going to deload week 4 as you have suggested to 20 minutes.I found running it back to back worked pretty well but we are all wired differently. I agree with the diminishing return thing which is why I have felt that some have not really used challenging bell/bell combos.
It's kind of a balancing act ??
I'll bet that works out well!My plan is to test the 55's. If it's 7+ RM, run 1.0 with 55's and suck it up. The 45s are absolutely flying up. Working on perfect form. Going to deload week 4 as you have suggested to 20 minutes.
AWESOME WORK!I finished 2.0 on Sunday, and retested my rep max with 2x24 comp bells last night. I was able to grind out 20 reps this time! I also retested singles with a 32 hardstyle bell and was able to get 4 reps per side. It's crazy how much heavier that thing feels. I'm curious as to how it will feel with 2x32 comp bells. Can't believe that I've been working exclusively with 53s for almost 6 months. I considered running the Wolf for a round before starting Strong! or 3.0 with the 70s.
Thanks! I've done the Wolf day 3 with 2x16s once for fun., but it was way too light. I'm more or so nervous about snatching 2x24, the rest not so much. Plus I'm sure so how going from averaging 132 reps of C+Ps to only 15-25 reps will effect my press strength. Perhaps it doesn't matter, when you're holding the front rack position for so long?AWESOME WORK!
Wolf heavy day weeks 3 and 6 are NASTY!!!
Wow that’s really impressive. 1RM to 8RM in 8 weeks?I just tested my new RM after finishing my second cycle of the Giant 3.0 with 2 x 24s. Results are in: I doubled my rep max! From 4 reps to 8!!!
My overall progress on the Giant now looks like this:
Cycle 1 (using Push Press):
- Press RM from 1 to 4 reps
- Push Press RM from 4 to 9 reps
Cycle 2 (using Strict Press)
- Press RM from 4 to 8 reps
Now that I have an 8RM I am not sure what to do next. Should I try 1.0, or do another cycle of 3.0? I may be able to get more reps as I wasn't feeling 100% today, but I am not sure.
1. Workout is 3 days a week. Recover by not doing anything other than walking/playing with your tornado sonHey SFG’s,
I am wrapping up KB Burn 2.0’s 16 week routine and have a week of no lifting after. I have been snatching, TGU, pressing/squatting w a 32 and doing construction work. I bought The Giant and was looking at doing 1.0-2.0 for the next few months and focusing on hypertrophy. I have a set of 24’s and a set of 32s and a single 40kg.
Everyone adapts at a different rate depending on sleep, food, age training history etc. I have a teething baby girl and a two year old tornado son and liked the idea of a 20-30 minute punch the clock and train routine for busy times. I walk the dog, or play outside with my older son and 2 year old to stay loose.
1). Any recovery strategies for a lot of rack holds and overhead work?
2) would I outgrow the 24s after 12-16 weeks assuming I recover/get ideal sleep?
3) anyone have warm ups they like for The Giant?
Thanks Brian! I was just thinking about hanging from a pull up bar between sets to counter the pressing. I’ll start w the 24s and see where to go after 8-12 weeks on it.1. Workout is 3 days a week. Recover by not doing anything other than walking/playing with your tornado son
2. Depends on your 10 RM. I don't think so. You can also run it with a single kettlebell, so you can always run the 32's or 40
3. I do some ab wheel work. Don't really warm up. That's what the first couple of sets are for. You're autoregulating rest.
It's a great program.
EXCELLENT job! ?I just tested my new RM after finishing my second cycle of the Giant 3.0 with 2 x 24s. Results are in: I doubled my rep max! From 4 reps to 8!!!
My overall progress on the Giant now looks like this:
Cycle 1 (using Push Press):
- Press RM from 1 to 4 reps
- Push Press RM from 4 to 9 reps
Cycle 2 (using Strict Press)
- Press RM from 4 to 8 reps
Now that I have an 8RM I am not sure what to do next. Should I try 1.0, or do another cycle of 3.0? I may be able to get more reps as I wasn't feeling 100% today, but I am not sure.
@BrianCF - I think this is a GREAT idea. You seem to be "wired" for reps, so using something heavier will likely present a greater stimulus for "gainz."My plan is to test the 55's. If it's 7+ RM, run 1.0 with 55's and suck it up. The 45s are absolutely flying up. Working on perfect form. Going to deload week 4 as you have suggested to 20 minutes.
How're your results with "Burn," @John Rhodes?Hey SFG’s,
I am wrapping up KB Burn 2.0’s 16 week routine and have a week of no lifting after. I have been snatching, TGU, pressing/squatting w a 32 and doing construction work. I bought The Giant and was looking at doing 1.0-2.0 for the next few months and focusing on hypertrophy. I have a set of 24’s and a set of 32s and a single 40kg.
Everyone adapts at a different rate depending on sleep, food, age training history etc. I have a teething baby girl and a two year old tornado son and liked the idea of a 20-30 minute punch the clock and train routine for busy times. I walk the dog, or play outside with my older son and 2 year old to stay loose.
1). Any recovery strategies for a lot of rack holds and overhead work?
2) would I outgrow the 24s after 12-16 weeks assuming I recover/get ideal sleep?
3) anyone have warm ups they like for The Giant?
I'm interested in your results with this aswell as it's my next programme after the giant.Hey SFG’s,
I am wrapping up KB Burn 2.0’s 16 week routine and have a week of no lifting after. I have been snatching, TGU, pressing/squatting w a 32 and doing construction work. I bought The Giant and was looking at doing 1.0-2.0 for the next few months and focusing on hypertrophy. I have a set of 24’s and a set of 32s and a single 40kg.
Everyone adapts at a different rate depending on sleep, food, age training history etc. I have a teething baby girl and a two year old tornado son and liked the idea of a 20-30 minute punch the clock and train routine for busy times. I walk the dog, or play outside with my older son and 2 year old to stay loose.
1). Any recovery strategies for a lot of rack holds and overhead work?
2) would I outgrow the 24s after 12-16 weeks assuming I recover/get ideal sleep?
3) anyone have warm ups they like for The Giant?
I'm currently running giant 3.0 with two X 24's.I just tested my new RM after finishing my second cycle of the Giant 3.0 with 2 x 24s. Results are in: I doubled my rep max! From 4 reps to 8!!!
My overall progress on the Giant now looks like this:
Cycle 1 (using Push Press):
- Press RM from 1 to 4 reps
- Push Press RM from 4 to 9 reps
Cycle 2 (using Strict Press)
- Press RM from 4 to 8 reps
Now that I have an 8RM I am not sure what to do next. Should I try 1.0, or do another cycle of 3.0? I may be able to get more reps as I wasn't feeling 100% today, but I am not sure.
Began the program at 6’4” 275lbs, shoulder surgery year prior. Began phase 1 using a 24kg for strength portions of workouts and had to use it for metabolic section because I was sucking wind. The finishers I had to do swings as able because of work/rest intervals. Phase 2 I took longer rests and used a 32kg for strength (3x3 each arm on TGU, and 4-7 sets of 3 on C&P) but still had to use a 24 for the reps/Metabolic. Grip got stronger and was doing sets of 10-15 for 10 minutes as finisher.How're your results with "Burn," @John Rhodes?