Welcome to the forum!Hi there, asking for some opinions. I understand this is a 10RM program. I have a pair of 16's that I can Clean and Press 15 times although on the last 3 reps the form probably suffered a bit. I have access to a 24kg bell but I don't think I can press that for more than 2 or 3 reps. Would I benefit from running this program with the 16's in terms of strength / hypertrophy or would it be more of a conditioning program doing it with 15RM weights? I am looking for some strength / hypertrophy gains. I think It would be best for me if 1 had a pair of 20's but funds are a limiting factor right now..
Great post! Thanks!I think it’s fairly apparent from my other posts in here, that I have fully drank the koolaid on this programming. I still want to share some of my shower thoughts.
One of the most common things I’ve seen in here is the complaint of feeling the need to push for a PR every week. I was guilty of this on my first run though, but PRs were fairly easy to come by and I don’t think it detracted from the program. On this run through I decided to cut weight after finishing 1.0, so I started keto dropping my calories to 2k and kept my carbs under 20g.
My lifting numbers plummeted over night, I ran 2.0 and 1.05 (Easy Muscle Schedule 1 Phase 2), I wasn’t anywhere near my numbers on 1.0. In addition I got sick and kept lifting through the illness which dropped my numbers even more. I was struggling to just maintain my numbers week over week and while I was sick I went backwards. I told myself this was part of the auto regulation and to not restart the cycle, just to keep on. This week on my final day of 1.05, I tied my PR from 1.0. This tie was thirty pounds of Bodyweight lighter and 15 more reps than I managed the week before while sick.
I know I’m preaching to the choir a bit, but autoregulation has proven to me that it works for me. Just put in the work consistently and you’ll have that day where it just clicks and you ball out. That I’m able to hit the same numbers so much lighter felt vindicating.
That's pretty extreme for most folks. I've never tried to keep carbs less than 50 when doing keto, and just as a general guideline, it can be tough to change a lot of things at once. Maybe try keeping calories the same and carbs at 50 when switching to keto, and get used to keto before you change anything else.On this run through I decided to cut weight after finishing 1.0, so I started keto dropping my calories to 2k and kept my carbs under 20g.
I have ran keto fairly often on weight cuts back when I used to compete in weight classes.That's pretty extreme for most folks. I've never tried to keep carbs less than 50 when doing keto, and just as a general guideline, it can be tough to change a lot of things at once. Maybe try keeping calories the same and carbs at 50 when switching to keto, and get used to keto before you change anything else.
-S-
Monday | Wednesday | Friday | |
Week 1 | DC+P | DFSQ | DC+P |
Week 2 | DFSQ | DC+P | DFSQ |
Has anyone thought of running the Giant on a 3-day A/B schedule with two different exercises? For example:
A: Double Clean + Press
B: Double Front Squat
Choose the weight for each exercise independently based on RM. I'd post a full specification below, but that would give away the set/rep scheme for the Giant... Suffice it to say, you would keep the same schedule, with the same sets/reps/time, but plug in a different exercise each session. It would take two weeks instead of one to repeat a session. For example:
Monday Wednesday Friday Week 1 DC+P DFSQ DC+P Week 2 DFSQ DC+P DFSQ
I love the Giant as is, absolutely brilliant program, but being a beginner using a light press weight, I don't feel it's hitting my lower body adequately. In time, I've no doubt it would (say, double cleans with 32s), but for now I'm missing some lower body action and looking for a modification.
Has anyone thought of running the Giant on a 3-day A/B schedule with two different exercises? For example:
A: Double Clean + Press
B: Double Front Squat
Choose the weight for each exercise independently based on RM. I'd post a full specification below, but that would give away the set/rep scheme for the Giant... Suffice it to say, you would keep the same schedule, with the same sets/reps/time, but plug in a different exercise each session. It would take two weeks instead of one to repeat a session. For example:
Monday Wednesday Friday Week 1 DC+P DFSQ DC+P Week 2 DFSQ DC+P DFSQ
I love the Giant as is, absolutely brilliant program, but being a beginner using a light press weight, I don't feel it's hitting my lower body adequately. In time, I've no doubt it would (say, double cleans with 32s), but for now I'm missing some lower body action and looking for a modification.
Nice!! I am almost finished a block of 3.1. Excited to test my RM, started with a 7RM so I'm hoping to get a 10 RM in order to start 1.0 using double 20's. Seeing results in physique already, my wife has commented how much bigger my legs and arms look!The Giant programming for sure works. I retested my max with 24kg recently and went from 7 rep to 10 rep max in about a month. I will stay with 3.0 for awhile then retest with my 28kg. Just using single bell version.
What is 3.1?Nice!! I am almost finished a block of 3.1. Excited to test my RM, started with a 7RM so I'm hoping to get a 10 RM in order to start 1.0 using double 20's. Seeing results in physique already, my wife has commented how much bigger my legs and arms look!
Add one rep to everyday of 3.0What is 3.1?
Active recovery is the best recovery*Funny I just had 4 or 5 days off due to some neck pain. Also had a stiff and sore lower back. Did a session yesterday and woke up with back pain gone!!